**Wednesday – April 21st**

Crossfit Cle – CrossFit

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Running hard and staying warm!,Running hard and staying warm!

Warm-up

Warm-up (No Measure)

3 rounds, 30 seconds each station:

Sumo foldover burpee

Air squat

Straight leg situp

20 PVC passthrough

5 k-squat

7 crossover band snow angels

30 second supinated grip hang

Metcon

Metcon (AMRAP – Reps)

24 minutes alternating OTM on a Tabata timer:

Erg calories

Wallball shot

GHD situp or toes to bar
*Attempt to set and hold rep counts for each movement. you’ll have to do some math to figure out your totals.

Cooldown

Warm-up (No Measure)

2 minutes light erging

1 minute updog

1 minute banded hip opener (EL)

1 minute banded crossover (EL)