**Thursday – February 4th**
Crossfit Cle – CrossFit
There is more than one way to get those legs burning!
Warm-up
Warm-up (No Measure)
2 rounds:
5 ring row
5 incline ring pushup (works best if you set the bottom of the rings to be at hip height
5 close footed squat
5 sumo foldover
10 PVC pass through
10 happy slappy hug
1 minute banded pec stretch (EA)
1 minute banded downdog knee lockout ankle stretch (EL)
1 minute couch stretch (EL)
Gymnastics
Handstands and Pistols (16 minutes alternating OTM:)
15-30 seconds upside down
Handstand hold, walk, shoulder taps, box circles, wall climb…
10 pistol drill reps
Candle stick roll to pistol or leg alternates at the bottom, rig or otherwise assisted reps..
Intervals
100/80 calorie bike (Time)
For time:
100/80 calorie bike
*Hit this hard! Looking at 4-6 minutes of work.
*Hit this hard! Looking at 4-6 minutes of work.
Cooldown
Metcon (No Measure)
Immediately upon finishing:
Walk for 1 minute
Sit and reach one minute
10 (10 second) lunge and twist/Samson’s
5 minutes stretch or smash what you need most