More Mobilities?

Yes! More.

Today we took a slightly different tact with our mobility ‘workshop’. We did our best to apply some of this knowledge to a ‘real’ workout versus the ‘contrived’ workouts we used last Friday to teach some mobility and movement concepts.

Olympic Lifting Class
Bench Press
6x 2 @ 80%

HBBS
5x 6 @ 80%

CrossFit Class
Pre-work Mobility
Hip flexor:
a) first, with bands on the pull up rig and a box
b) second, the normal way along the wall.
Voodoo floss wrist and knees
Calf and ankle work with a band
PNF Hamstring

MetCon
6:00 AM
6x
40 Double Unders
10 Jumping Squats
2 25-meter sprints

8:15 AM
6x
50 Double Unders
15 Jumping Squats

Stupid rain ruined it for the 8:15ers. They SO wanted to sprint (LOLZ!)

Post-work Mobility
Pain ball behind pelvic bone, cycle motions with legs
Virasana (yoga thing … lord help me … sitting on heels with knees bent)
Supernova on quads, psoas, hamstrings, gluteus
Lay over KB on Psoas … if you have the guts!