**Tuesday – December 7th**

Crossfit Cle – CrossFit

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Only 5 minutes, gotta come out hot!

Warm-up

Warm-up (No Measure)

3 minutes of “Cindy”

5 yoga inchworm

10 k-squat

10 crossover

10 straight leg dead bug

10 spiderman windmill

10 scorpion

10 squat and reach

1 minute couch stretch L/R

1 minute banded hamstring lockout

Weightlifting

Back Squat (5-5-3-3-1-1-1)

In 25 minutes:

Backsquat 5-5-3-3-1-1-1

*Build to heavy single for the day.

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP:

50/40 calorie row

Burpee over rower
*Rx+ for tall rower.