Call Us: (216) 245-9697

W2D18

24
Apr

W2D18

Cleveland – CrossFit DTF

Warm-up
1. Run 800-meters
2. “Agile 8”

Barbell
3. Back Squats 5×3-5

Conditioning
4. 4 rounds for time.
15 Shoulder to Overhead 75/55
20 Burpees over bar
– 15-min time cap

1: 800m Run (Time)

Max Effort 800m Run

2: 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. Mountain climbers
7. Groiners
8. Static hip flexor stretch

3: Back Squat (5×3-5 increase)

4: Metcon (Time)

4 rounds for time.
15 Shoulder to Overhead 75/55
20 Burpees over bar
– 15-min time cap