**Thursday – March 18th**

Crossfit Cle – CrossFit

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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