161008

Hip Mobility & Activation 

SATURDAY

CROSSFIT & WCF

WOD

AMRAP in 20 minutes of:
5 Ring Muscle-ups
10 Power Snatch, 135/95
15 Box Jump Overs, 24/20
20 Burpees

STRENGTH

161008
EMOM x 10 of:
1 Squat Snatch

10 X 1

ACCESSORY WORK

Mobility class -or- Stretch for 10 minutes

MOBILITY

WOD

Row 5 min building each min

Foam roll (it band and quads)

Shoulder stability

  ER/IR 

  Pivot prones

  Row

Lax ball lats 

Partner triceps grind

Triceps banded stretch 

Partner IR hip release

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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