**Thursday – October 14th**

Crossfit Cle – CrossFit

View Public Whiteboard

5 rounds of fun!

Warm-up

Warm-up (No Measure)

3 rounds:

5 situp and reach

7 pushup

11 air squat

Spend 6 minutes rolling/stretching

Metcon

5 time shifting rounds (Distance)

5 rounds, for total distance:

Erg for 50 seconds, rest 10 seconds

Erg for 40 seconds, rest 20 seconds

Erg for 30 seconds, rest 30 seconds

Erg for 20 seconds, rest 40 seconds

Erg for 10 seconds, rest 50 seconds

Cooldown

Warm-up (No Measure)

Stretching:

1 minute forward fold

1 minute butterfly

1 minute Samson’s stretch R/L

1 minute updog

1 minute banded lat stretch R/L

1 minute doorway stretch