**Wednesday – October 20th**

Crossfit Cle – CrossFit

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Building quality range of motion starts with lots of lightweight reps!

Warm-up

Warm-up (No Measure)

Pick drill, 10 pulls each:

Legs only

Legs and lean

Lean and pull

Full stroke

High kick floor touch down

Lunge and twist back

Repeat the pick drill

10 pike pushup

10 PVC passthrough

10 scap pullup

10 PVC passthrough in a squat

10 kip

10 PVC passthrough in a squat

Metcon

Metcon (Time)

For time:

100/80 calorie row

50 handstand pushup

100 pullup

200 air squat

100/80 calorie row
*Begin and end with the row, you may segment the work in the middle as desired.

Accessory

Metcon (Weight)

5 rounds:

20 second flutter kick

10 second rest

20 second Russian twist

10 second rest