**Tuesday – January 4th**

Crossfit Cle – CrossFit

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Core control is key all around!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Knee hug into Samson’s stretch

Spiderman crawl

2 x 5 pushup, jog down, backpedal back

Super Mario

Out and up

1 minute couch stretch R/L

2 minute thoracic spine and lat roll

Weightlifting

Kettlebell Lunge Complex (4 superset rounds on a 4 minute clock:)

Perform a sequence of a lunges loaded with a kettlebell/s.
Kettlebell lunge complex:

4 front rack lunge right arm

2 overhead lunge right arm

4 front rack lunge left arm

2 overhead lunge left arm

Set of strict pullup (large but repeatable x4)

Metcon

Metcon (Time)

For time on a Minute and 30 timer:

1k/800m row

40 handstand pushup

20 power clean 65-70%
*Minute and 30 timer: 60 seconds work followed by 30 seconds rest. Repeat as needed.