Mobility:
Heel Cord Work
Video courtesy of CrossFit 77. Starting at the 1:43 mark will be what we cover today. We want to really open up the calves and achillies area.
Plantar mash
https://www.youtube.com/watch?v=bV9E0V0ZeXg
Video courtesy of Foot Pain Team. In this video you will learn how to give your foot a massage with a tennis ball to help alleviate plantar fasciitis symptoms and other causes of pain in arch of foot.
WOD:
3 min to complete:
-200m run
– AMRAP Unbroken Reps Wallballs (20/14)
Rest 1:30
3 min to complete
– 200m Run
– AMRAP Unbroken Reps OH Walking Lunge (45/25 plate OH)
Rest 1:30
3 min to complete
– 200m Run
– AMRAP Unbroken Reps Alternating Dumbbell Snatch (Heavy)
*Score is total Reps of Wallballs, Lunge, Snatch.
So, for the unbroken reps, once you drop the med ball, drop the plate from OH, or completely let go of the DB, you are done. Your score is total unbroken. For the alternating DB Snatch, as the DB is coming down, you will grab it with both hands so as it touches the ground, the hand that will use it for the next rep is set ready to go. If the weight stays on the ground more than a 2-second count, you are done. If you hold the wall ball more than 2 seconds before going into a squat, you are done. If you stand for more than 2 seconds during your lunge, you are done. See how far you can push yourself to go unbroken.
Scaling Options:
Run – 250M row
WB – 14/12
OH WL – 25/15
Joint Strike CrossFit 