Easter Sunday

CTOWN CrossFit-Downtown – CrossFit DTF

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 Supermen
30 Leg Raises (While having a braced Spine, hands by your side, legs extended, raise your feet about 12 inches off the ground)
30 Flutter Kicks (L+R=1)

2. 1 min Plank Holds of:
Front hold
L-side hold
Front hold
R-side hold
Front hold

3. 4 rounds for time.
Run 400 meters
100 Bicycle Crunches (L+R=2)
Row 500 meters

Metcon (Time)

4 rounds for time.

Run 400 meters

100 Bicycle Crunches (L+R=2)

Row 500 meters