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