**Thursday – July 21st**

Crossfit Cle – CrossFit

View Public Whiteboard

Hit the bricks pal!

Warm-up

Warm-up (No Measure)

200m jog

10 jumping spiderman

10 situp and reach

10 alternating lunge

5 dumbbell windmill L/R

200/400m on your erg

1 minute banded hip opener R/L

1 minute banded hamstring flossing R/L

Metcon

7 round Erg Run Erg (7 Rounds for time)

7 rounds, each for time, rest 2 minutes between rounds:

200m row/ski, 400m bike or 10/8 cal Echo bike

400m run

200m row/ski, 400m bike or 10/8 cal Echo bike
*6-16 repeat.