**Tuesday – February 9th**
Crossfit Cle – CrossFit
The Erg will take everything you are able to give. Pace wisely and keep your efforts consistent.
Warm-up
Warm-up (No Measure)
3 rounds, 30 sec per movement:
Alternating lunge (reps round 1 twist round 2, Samson’s stretch round 3)
Situp and reach (quick reps round 1, 3 second stretch round 2)
PVC passthrough
Overhead squat (open palms)
10 banded leg crossover (open and close for 5 seconds each, 10 reps EL)
2 minute keg drill
1 minute banded lunge stretch (EL)
1 minute banded ankle mobilization
Intervals
Metcon (3 Rounds for calories)
3 superset rounds for calorie count:
5 minutes on Erg 1
5 minutes on Erg 2
3 minutes of rest
*For these intervals you will be using 2 machines. To optimize class flow, please use a rower for Erg 1 and one of the other options for Erg 2. Pace wisely. This is 10 minutes of continuous work and then a sort recovery period. Exertion should feel similar to your 5k effort.
Cooldown
Metcon (No Measure)
Light Erging for 2-3 minutes
2 minute sit and reach stretch
1 minute GHD archover stretch
Spend a few minutes on whatever you specifically toasted in the intervals