5
Jan
**Thursday – January 6th**
Crossfit Cle – CrossFit
Stand tall! Hip extension is important.
Warm-up
Warm-up (No Measure)
3 rounds of strict “Cindy”:
5 pullup/ring row
10 pushup
15 air squat
5 situp and reach (long hold)
10 Spiderman windmill
10 updog/down dog
30 seconds slappy hugs
5 big forward arm circles
5 big backward arm circles
Metcon
5×2 minute erg, 2 minute step (5 Rounds for reps)
5 rounds for reps, rest 2 minutes between rounds:
2 minute erg calories
2 minute weighted box step up
*Pick your box height and load to allow you to step quite quickly. Ideally more than 15 steps per minute.