**Thursday – September 23rd**

Crossfit Cle – CrossFit

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Please join us in wishing Gina the best as she takes a break from CrossFit to bring a baby into the world!

Warm-up

Warm-up (No Measure)

2 minute erg

10 situp and reach

10 straight leg dead bug

10 jumping spiderman

10 sliding Cossack’s squats

5 minutes to mobilize

Metcon

6x500m row, ski or 1k bike, rest 2 minutes between efforts (6 Rounds for time)

*Pace to maintain or improve splits. Optimal execution will keep all 6 efforts inside a 2 second range and the final effort will be a maximal one!

Gymnastics

Handstand Push-ups ( 7 sets)

7 minutes OTM:

3-10 strict handstand pushup

*Choose reps and scale to allow you to complete each round as an unbroken set.