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R3CV3RYD8

14
Feb

R3CV3RYD8

CTOWN CrossFit-Downtown – CrossFit DTF

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)

3 rounds for time.

Row 500 meters

25 Push-ups

20 Pull-ups

15 Burpees

20 American KBS 70/55

25 Box Jumps 24/20

Bulletproof Shoulders (No Measure)

Bulletproof Shoulders

1. side plank w scapular retraction – 20 per side

2. push-up y hold – 15 sec/ 3 – 4x

3. scap push-ups – 15

4. with a partner, 5 thumbs up t raises plus 5 sec partner overload x 3-4 (squeeze, pull shoulder apart)

5. with a partner, W with rotated palms, pinkys to sky, same as t

6. cuff isolation – 2.5# wt on side, 15-30 reps