050414

Paradiso CrossFit MDR, Paradiso CrossFit Venice – Group Class

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Prehab

Bird dogs
Theraband routine
Gristle/Groiners/Samson stretch

Warm-up

2 minutes Jump Rope
10 Burpees
10 Jumping lunges
10 Sit up to Pike
20 Mountain climbers

Agility

3x 20 yard Partner band sprints- Rest 30 seconds

Conditioning

Buy In :
200M Walking Lunge
-then-
4 Rounds for Time:
10 Knees to Elbows
15 MB Cluster (Clean to thruster) (20/14)
20 Clapping Pushups
25 Double unders
30 Abmat Situps
Perform 4/3/2/1 Rope climbs after each round.
-40 Min Time Cap

Cool Down

Foam roll legs
Calf stretch
Cobra stretch
10 Wall extensions