Call Us: (216) 245-9697

W1D14

20
Apr

W1D14

Cleveland – CrossFit DTF

Mobility
1. Spend 10-15 minutes:
Thoracic Spine with LAX Ball
Ankle
10-15 each Straight Leg Swings
10 each Split Leg Squats using a box
5-10 Wall Slides
10 Supermans

Midline
2. Complete as a circuit of:
Front Plank 3×20-30 seconds
L Side Plank 3×20-30 seconds
Hanging L Holds 3×20-30 seconds
R Side Plank 3×20-30 seconds
Supermans 3×15-20 reps

Conditioning
3. 2 rounds for time.
Run 800-meters
60 KBS 55/35
Run 400-meters
20 L Pull-ups

1: (No Measure)

Spend 10-15 minutes:
Thoracic Spine with LAX Ball
Ankle
10-15 each Straight Leg Swings
10 each Split Leg Squats using a box
5-10 Wall Slides
10 Supermans

2: Metcon (No Measure)

Complete as a circuit of:
Front Plank 3×20-30 seconds
L Side Plank 3×20-30 seconds
Hanging L Holds 3×20-30 seconds
R Side Plank 3×20-30 seconds
Supermans 3×15-20 reps

3: Metcon (Time)

2 rounds for time.
Run 800-meters
60 KBS 55/35
Run 400-meters
20 L Pull-ups