Call Us: (216) 245-9697

Same Ol’ Shhhhh…

3
May

Same Ol’ Shhhhh…

CTOWN CrossFit-Downtown – CrossFit DTF

1. Midline Stability
**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:
2 x 30 Hollow Rocks
2 x 30 Supermen
2x 30 Leg Raises (While having a braced Spine, hands by your side, legs extended, raise your feet about 12 inches off the ground)
2 x 30 Flutter Kicks (L+R=1)

2. 1 min Plank Holds for a total of 5 min:
Front + L-side + Front + R-side + Front

3. 18 min AMRAP of:
10 SDHP 95/65
10 Burpees
10 OHS 95/65

Metcon (AMRAP – Reps)

18 min AMRAP of:

10 SDHP 95/65

10 Burpees

10 OHS 95/65