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CrossFit 052014

20
May

CrossFit 052014

Cleveland – CrossFit DTF

Mobility – Overhead T-spine Prep

Warm-up
1) 2 rounds of:
15-30 second Overhead Banded Distraction
5-7 Dislocates
10 Push-ups
10 Pull-ups
10 Sit-ups
10 Jumping Lunges

Barbell
2) Push Press 5,5,3,3,1,1 increase
3a) DB Curls 3×10-12
3b) Close-grip Push-ups 3xME

Conditioning
4) 21-15-9 for time.
HSPU
Burpees
Strict Chin-ups
– Post time.

Push Press (5,5,3,3,1,1)

Dumbbell Curls (3×10-12 increase)

Push-ups (3xME)

Metcon (Time)

21-15-9 for time.
HSPU
Burpees
Strict Chin-ups