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CrossFit 052414

24
May

CrossFit 052414

Cleveland – CrossFit DTF

Warm-up
1) Agile 8

Conditioning
2) “Zembiec”
5 rounds for time.
11 Squats 185/135
7 Strict Burpee Pull-ups
Run 400 meters
– Post time.

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

Zembiec (Time)

5 Rounds for time of:
11 Back Squats, 185#
7 Strict Burpee Pull-ups
400m Run