20
Jul
**Thursday – July 21st**
Crossfit Cle – CrossFit
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.