9
Mar
**Thursday – March 10th**
Crossfit Cle – CrossFit
Gotta get in and grind if you want you get the best out of yourself!
Warm-up
Warm-up (No Measure)
High knees down
Butt kicks back
Knee hug into Samson’s stretch
High kick floor reach
Super Mario
Spiderman crawl
1 minute elevated pigeon pose R/L
Metcon
Erg and step (8 Rounds for reps)
8 rounds for reps, rest 2 minutes between rounds:
1 minute calorie erg
1 minute weighted box step up
*Pick your box height and load to allow you to step quite quickly. Ideally more than 15 steps in the minute.
*Repeat from 11-18-21.
Cooldown
Metcon (No Measure)
1 minute minute walk
1 minute light erg
1 minute crossover R/L
1 minute couch stretch R/L
1 minute banded lat stretch (both arms at once)