03.12.2015

CrossFit Worthy – CrossFit

Warm-up

Roll out and smash what you need to loosen up your legs/hips as needed.

Metcon

Metcon (Time)

Accumulate 3,000m – anyway

OR

12:00-15:00 weighted walk – Enjoy the “warm” weather!

MOBILIZE YO-SELF!

1) Shoulder

A) Lat Foam Roll -> 2:00/side

B) Chest Smash -> 2:00/side

2) Bottom of Squat

Glute Smash -> 2:00/side

Calf Smash -> 2:00/side

3) Undo Sitting

Super Buddy Banded Hip Opener or Super 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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