**Thursday – July 7th**

Crossfit Cle – CrossFit

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6 rounds of good hard work!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Walking lunge step

Bear crawl

High kick floor touch

Over/Under hurdles

10 weightless windmill

5 sumo foldover

1 minute banded hamstring lockout R/L

1 minute couch stretch R/L

1 minute banded lat stretch R/L

1 minute calf stretch/smash R/L

Or other applicable mobility

Metcon

6x500m row, ski, 1k bike, 400m run, rest 2 minutes between efforts (6 Rounds for time)

Pace to maintain or improve splits. Optimal execution will keep all 6 efforts inside a few seconds.

6×2 minute echo bike, rest 2 minutes between rounds (Calories)

Pace to maintain or improve splits. Optimal execution will keep all 6 efforts inside 2 calories.