**Tuesday – November 30th**


**Tuesday – November 30th**

Crossfit Cle – CrossFit

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Don’t forget to spend some extra time stretching!


Warm-up (No Measure)

2 minute erg

5 yoga inchworm

10 squat and reach

1 minute singles/doubles

10 spiderman

10 pushup to updog windmill

1 minute couch stretch R/L

2 minute foam roll back


Metcon (5 Rounds for reps)

5 superset rounds on a 3 minute clock:

5-10 back extension

Set of GHD situp
*Pick your poison on the GHD situp for volume and dificulty. Partial range, weighted, toss…


Metcon (AMRAP – Reps)

12 minute AMRAP:

30 double under (30 seconds of work)

10 lateral burpee over medball

20 wallball shot 20/14# to 10/9′
Rx+ for burpee over bench.