8
May
W4D32
Cleveland – CrossFit DTF
Warm-up
1. “27 Squats”
Then:
Run 400-meters
30-45 seconds per movement/leg of: Couch Stretch + In-step Stretch + Pigeon
10 (ea. side) Front Lunge + Reverse Lunge + Side Lunge
– Re-test “27 Squats”
Barbell
2. Back Squat 5×1
Conditioning
3. For time.
21-15-9 Wall Balls 20/14 to 10’
15-9-6 Deadlifts 255/205
9-6-3 Bar Muscle-ups/CTB Pull-ups
1: (No Measure)
“27 Squats”
Then:
Run 400-meters
30-45 seconds per movement/leg of: Couch Stretch + In-step Stretch + Pigeon
10 (ea. side) Front Lunge + Reverse Lunge + Side Lunge
– Re-test “27 Squats”
2: Back Squat (5×1 increase)
3: Metcon (Time)
For time.
21-15-9 Wall Balls 20/14 to 10’
15-9-6 Deadlifts 255/205
9-6-3 Bar Muscle-ups/CTB Pull-ups