**Tuesday – February 9th**


**Tuesday – February 9th**

Crossfit Cle – CrossFit

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The Erg will take everything you are able to give. Pace wisely and keep your efforts consistent.


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


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.


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