10.16.2014

Main – CrossFit

Metcon

AEROBIC

Metcon (AMRAP – Reps)

E:75

1) :30 Row + :10-:20 Side Plank

2) :30 Row + :10-:20 Superman

3) :30 Row + :10-:20 Side Plank

4) :30 Row + :10-:20 Superman

5) :30 Row + :10-:20 Side Plank

6) :30 Row + :10-:20 Superman

Rest 5:00

Repeat

Rest 5:00

Repeat
* Row should be taken at 75% of 2k 500m/pace.

*Entire piece will take 32:30 to complete.

MOBILIZE YO-SELF!

1) Shoulder

A) Overhead Banded Distraction -> 2:00/side

B) Chest Opener Banded Distraction -> 2:00/side

2) Bottom of Squat

Single Leg Flexion W/ External Rotation Bias -> 2:00/side

3) Undo Sitting

Couch -> 2:00/side

*We will go through these together like any other exercise in class.

*The time requirement is a MINIMUM for soft tissue change. Sit and hold longer if you can/would like.

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