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W3D22

28
Apr

W3D22

Cleveland – CrossFit DTF

Mobility
1. Spend 10-15 minutes on 2-3 rounds of:
30-45 seconds on Thoracic Spine with LAX Ball
1-min each Ankle
10-15 each Straight Leg Swings
10 Squats
10 each Split Leg Squats using a box
20 Sit-ups
15 Supermans
50 Double-unders

Barbell
2. Back Squat 3×10-12
3. Good Mornings 3×10-12

Conditioning
4. 30-20-10 for time.
Wall Balls 20/14 to 10′
Burpee Box Jumps 24/20
– Post time.

1: (No Measure)

Spend 10-15 minutes on 2-3 rounds of:
30-45 seconds on Thoracic Spine with LAX Ball
1-min each Ankle
10-15 each Straight Leg Swings
10 Squats
10 each Split Leg Squats using a box
20 Sit-ups
15 Supermans
50 Double-unders

2: Back Squat (3×10-12 increase)

3: Good Mornings (3×10-12 increase)

4: Metcon (Time)

30-20-10 for time.
Wall Balls 20/14 to 10′
Burpee Box Jumps 24/20
– Post time.