<\/p>\n
<\/p>\n
1. hip circles x 3 ea. This is a video of the warm-up today. It will be done as a group in the beginning of class<\/em><\/p>\n 5 rounds for time<\/p>\n 100 meter walking lunge https:\/\/www.youtube.com\/watch?v=-ZX1QMTdAC4<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":" 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.… Read More »05\/12\/16<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[28],"tags":[],"class_list":["post-2428","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2428","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/comments?post=2428"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2428\/revisions"}],"predecessor-version":[{"id":2429,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2428\/revisions\/2429"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2428"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2428"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2428"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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2. tall reach
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3. downward dog x 3
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4. left foot up and step through
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5. hip distractions x 6
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6. worlds greatest\/lunging thoracic rotations x 6
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7. cossacks x 6
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8. blocking hip rotations x 6
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9. downward dog x 3
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10. right foot up and step through
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11. repeat 5-9
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12. downward dog x 3
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13. thoracic bridge x 6
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14. wide stance push back\/downward dog x 3
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15. wide stance thoracic rotations x 6
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16. wide stance push back\/downward dog x 3
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17. sweep left leg through with chest folds x 6
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18. sweep left leg through with chest folds x 6
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19. downward dog x 3
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20. table top stretch x 6
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21. downward dog x 3
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22. walk feet into squat
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23. left elbow pry x 6
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24. right elbow pry x 6
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25. both elbows with shifting
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26. stand up and kick out
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27. kneeling dorsiflexion x 60 sec
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28. kneeling plantarflexion x 60 sec
http:\/\/breakingmuscle.com\/mobility-recovery\/get-ready-for-full-throttle-the-cal-poly-hip-flow<\/a><\/p>\nMetcon<\/h3>\n
Metcon (Time)<\/h3>\n
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1 minute plank hold
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10 x chest to bar pull-up<\/p>\nMobility WOD<\/h3>\n