**Tuesday – December 16th**

Crossfit Cle – CrossFit

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Enjoy those rests!

Warm-up

Warm-up (No Measure)

2 rounds:

1 minute on an erg

5 sumo foldover

10 close footed air squat (use a rig upright to work greater ROM if needed)

15 pvc passthrough

10 Y raise (crossover bands)

10 scap pullup

10 I raise

10 kip to kipping pullup

2 minutes of calf stretching or ankle mobility for pistols

Metcon

Metcon (7 Rounds for time)

7 rounds on a 4 minute clock:

20/16 calorie erg

15 pushup

10 pullup

10 – 20 pistol (roughly 30-40 seconds of work)
*Rounds must be completed before 3 minutes. Scale reps and movements accordingly.

Cooldown

Metcon (No Measure)

3 light minutes on the erg

1 minute sit and reach stretch (EL)

1 minute pigeon (EL)

1 minute doorway stretch

1 minute banded lat stretch (EA)