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W3D28

4
May

W3D28

Cleveland – CrossFit DTF

Mobility
1. Spend 10-15 minutes:
Thoracic Spine with LAX Ball
Ankle Mobility
10-15 each Straight Leg Swings
10 each Split Leg Squats using a box
5-10 Wall Slides
10-15 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. 9-7-5-3-1-2-3-4-5 not for time.
HSPU
L Pull-ups
DB Renegade Man-makers AHAP
– Strong midlines, good movement. Grind.

1: (No Measure)

Spend 10-15 minutes:
Thoracic Spine with LAX Ball
Ankle Mobility
10-15 each Straight Leg Swings
10 each Split Leg Squats using a box
5-10 Wall Slides
10-15 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 (No Measure)

9-7-5-3-1-2-3-4-5 not for time.
HSPU
L Pull-ups
DB Renegade Man-makers AHAP
– Strong midlines, good movement. Grind.