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Give Thanks Everyday

8
Mar

Give Thanks Everyday

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 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. Handstand Hold/Push-up/Walk Progressions

3. 4 rounds for time.
5 Wall Walks
15 Two-foot Lateral Jump over med ball
25 Wall Balls 20/14 to 10’
Row 350 meters

Metcon (Time)

4 rounds for time.

5 Wall Walks

15 Two-foot Lateral Jump over med ball

25 Wall Balls 20/14 to 10’

Row 350 meters