**Thursday – February 4th**


**Thursday – February 4th**

Crossfit Cle – CrossFit

View Public Whiteboard

There is more than one way to get those legs burning!


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)


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..


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.


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