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CrossFit 032414

24
Mar

CrossFit 032414

Cleveland – CrossFit DTF

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
– Substitute Supermans for back extensions and, if athlete is unable to complete dips, do push-ups.

– Mobility:
Overhead banded distractions
Lat + Pec Stretch
Dislocates
Couch + Instep Stretch
Squat Therapy

– Warm-up to each movement as you prepare for today’s workout.

Hard Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate
– Ladies Rx
5 Weight Pull-ups, 20#
10 Push-ups with feet on 24″ box
15 Squats holding 25# plate