05/12/16


Thomasville CrossFit – CrossFit

Warm-up

Cap Poly Hip Flow (No Measure)

1. hip circles x 3 ea.

2. tall reach

3. downward dog x 3

4. left foot up and step through

5. hip distractions x 6

6. worlds greatest/lunging thoracic rotations x 6

7. cossacks x 6

8. blocking hip rotations x 6

9. downward dog x 3

10. right foot up and step through

11. repeat 5-9

12. downward dog x 3

13. thoracic bridge x 6

14. wide stance push back/downward dog x 3

15. wide stance thoracic rotations x 6

16. wide stance push back/downward dog x 3

17. sweep left leg through with chest folds x 6

18. sweep left leg through with chest folds x 6

19. downward dog x 3

20. table top stretch x 6

21. downward dog x 3

22. walk feet into squat

23. left elbow pry x 6

24. right elbow pry x 6

25. both elbows with shifting

26. stand up and kick out

27. kneeling dorsiflexion x 60 sec

28. kneeling plantarflexion x 60 sec
http://breakingmuscle.com/mobility-recovery/get-ready-for-full-throttle-the-cal-poly-hip-flow

This is a video of the warm-up today. It will be done as a group in the beginning of class

Metcon

Metcon (Time)

5 rounds for time

100 meter walking lunge

1 minute plank hold

10 x chest to bar pull-up

Mobility WOD

https://www.youtube.com/watch?v=-ZX1QMTdAC4