Thursday, July 25, 2019

Warm Up:

2 Rounds of the CrossFit Warm Up (10-12 reps of each)

Rd 1 – AbMat, Rd 2 – GHD

Rd 1 – Hip Ext, Rd 2 – Back Ext

Rd 1 – Air Squat, Rd 2 – Goblet Squat

Rd 1 – Push Ups, Rd 2 – Hand Release Push Up

Rd 1 – Chin Over Bar, Rd 2 – Chest to Bar

Rd 1 – Strict Dips, Rd 2 – Weighted Dips

 

WOD:

Mobility Day:

Ball Whack- inside ankle, outside ankle, heel chord, p388,  90 sec each

Knee Gap and Smash, p363, 90 sec each

Hip Capsule External Rotation- Option 2, p316, 90 sec each

Super Couch Variation, p334, 90 sec each

Global Gut Smash, 2min

Low Back Smash, 2min

Double Lax Ball T-spine Smash with Plate, p235, 2 min

Bilateral Shoulder Flexion, p 259, 90 sec each

Banded Lateral Opener, 273, 90 sec each