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CrossFit 052214

22
May

CrossFit 052214

Cleveland – CrossFit DTF

Warm-up
1) Agile 8
2) 2 rounds, 30 seconds per movement with 1 min rest between rounds of:
Jumping Jacks
Mountain Climbers
Burpees
Split Squat Jumps

Conditioning
3) Row 1,000 meters
90 Double-unders
Run 800 meters
70 KBS 55/35 (Russian)
60 Push-ups
Row 500 meters
Run 400 meters
30 KBS 55/35 (American)
20 Goblet Squats 55/35
10 Hand-release Burpees (touching KB)
– Post time.
** Place KB 6” in front of face and at bottom of burpee, release hands and tap in front of face with both hands

Agile 8 (No Measure)

1. Foam Roll IT Band
2. Foam Roll Adductors
3. Glute/Piriformis Myofacial release w/static stretch
4. Roll-overs into V-sits
5. Fire hydrant circles
6. Groiners
7. Push up hold into Frog Jump
8. Static hip flexor stretch

Metcon (Time)

Row 1,000 meters
90 Double-unders
Run 800 meters
70 KBS 55/35 (Russian)
60 Push-ups
Row 500 meters
Run 400 meters
30 KBS 55/35 (American)
20 Goblet Squats 55/35
10 Hand-release Burpees (touching KB)
– Post time.
** Place KB 6” in front of face and at bottom of burpee, release hands and tap in front of face with both hands