17
Mar
**Thursday – March 18th**
Crossfit Cle – CrossFit
Prediction time! What is 21.2 going to be?
Warm-up
Warm-up (No Measure)
3 rounds:
5 strokes legs only
10 strokes legs and hip swing
15 full strokes
Round one – 10 situp and reach
Round two – 10 Samson’s stretch
Round three – 10 updog windmill
Intervals
Metcon (Distance)
4 rounds, 1 minute each tempo, rest 2 minutes between rounds:
30-35 S/M
25-30 S/M
20-25 S/M
*Keep your Pace/500m the same across each all 3 minutes at different stroke rates. Higher stroke rates require less power per stroke, lower stroke rates require more power per stroke. Stay well within your means and pick a Pace/500m that you will be able to manage without too much difficulty.
Mobility
Warm-up (No Measure)
1 minute each side:
Lacrosse ball hamstring
Lacrosse ball pec
Lacrosse ball hip flexor/quad
Lacrosse ball around the shoulder blade