**Tuesday – January 4th**
Crossfit Cle – CrossFit
Core control is key all around!
Warm-up (No Measure)
High knees down
Butt kicks back
Knee hug into Samson’s stretch
2 x 5 pushup, jog down, backpedal back
Out and up
1 minute couch stretch R/L
2 minute thoracic spine and lat roll
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)
For time on a Minute and 30 timer:
40 handstand pushup
20 power clean 65-70%
*Minute and 30 timer: 60 seconds work followed by 30 seconds rest. Repeat as needed.