**Thursday – March 10th**

Crossfit Cle – CrossFit

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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)