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W3D35

11
May

W3D35

Cleveland – CrossFit DTF

Midline
1. **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:
30 Hollow Rocks
30 Super Man
20 Leg Raises (While having a braced Spine, hands by your side, legs extended, raise your feet about 12 inches off the ground)
20 Overhead extensions with light Kettlebell (lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, Slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor)
2-4 minute Plank hold

Conditioning
2. With a 15-min running clock, complete:
60 Double-unders
30 Strict Ring Dips
30 Strict Chin-ups
30 CTD Push-ups
60 Doube-unders
– With remaining time, perform AMRAP of:
20 KBS 70/55
20 Groiners
– Post total combined reps of KBS and Groiners.

1: Metcon (No Measure)

**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:
30 Hollow Rocks
30 Super Man
20 Leg Raises (While having a braced Spine, hands by your side, legs extended, raise your feet about 12 inches off the ground)
20 Overhead extensions with light Kettlebell (lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, Slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor)
2-4 minute Plank hold

2: Metcon (AMRAP – Reps)

With a 15-min running clock, complete:
60 Double-unders
30 Strict Ring Dips
30 Strict Chin-ups
30 CTD Push-ups
60 Doube-unders
– With remaining time, perform AMRAP of:
20 KBS 70/55
20 Groiners
– Post total combined reps of KBS and Groiners.