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CrossFit – Oct 12, 2014

12
Oct

CrossFit – Oct 12, 2014

Fairview Park – CrossFit FVP

1. **BEFORE PERFORMING THE FOLLOWING EXERCISES BRACING MUST OCCUR**
a. Squeeze your butt as hard a possible (this sets your pelvis in place)
b. Pull your ribcage down
c. Tighten your belly
d. Set your head in a neutral position and screw your shoulders into a stable position.
– Now, complete each movement:
30 Hollow Rocks
30 Supermans (2 sec pause)
20 Leg Raises (While having a braced Spine, hands by your side, legs extended, raise your feet about 12 inches off the ground)
20 Overhead extensions with light Kettlebell (lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, Slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor)
2-4 minute Plank hold
2. 3 rounds for time.
Row 500 meters
10 HSPU
20 Ball Slams 30/20

Metcon (No Measure)

**BEFORE PERFORMING THE FOLLOWING EXERCISES BRACING MUST OCCUR**

a. Squeeze your butt as hard a possible (this sets your pelvis in place)

b. Pull your ribcage down

c. Tighten your belly

d. Set your head in a neutral position and screw your shoulders into a stable position.

– Now, complete each movement:

30 Hollow Rocks

30 Supermans (2 sec pause)

20 Leg Raises (While having a braced Spine, hands by your side, legs extended, raise your feet about 12 inches off the ground)

20 Overhead extensions with light Kettlebell (lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, Slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor)

2-4 minute Plank hold

Metcon (Time)

3 rounds for time.

Row 500 meters

10 HSPU

20 Ball Slams 30/20