200M jog

Quad Stretch 30’

Walking Kicks 30’

Duck Walk 30’

Inchworm 30’

Side Lunge 30’ and back

10 Over and Backs

10 Huggers

200M Jog


Want to take a little time before the WOD to get some good mobility both for our squat and for our push-ups.

Super Squat Hip Sequence

Test Squat before and after

Video courtesy of Mobility WOD.  The first one we will do is the Super Squat Hip Sequence.  As you’ll see in the video, you will do each stretch position for 20 seconds.  PLEASE make sure to test your squat BEFORE and AFTER doing this sequence.


Pec roll out w/lacrosse ball (see video) – 1 Min per side

Video courtesy of Performance Place Sports Care & Chiropractic.  Our second mobility piece will focus on opening up the major and minor pec areas.  The mobility calls for a lacrosse ball, but if you do not have one, grab either a baseball, tennis ball, or racquetball


5 Rounds of:

30-Second hold at bottom of squat

20 Air Squats

30-Second Plank at top of Push Up

20 Push Ups

These isometric holds are going to help you in the long run, but are going to put you in a bit of a pain cave today.  That’s okay.  It’s how we get better.


Video courtesy of Reebok CrossFit ONE.  In the squat hold, send you butt back and descend down into the bottom of the squat, hip crease below your knee.  Push your knees out, all the weight should be in your heels. Throughout the duration of the movement, maintain your lumbar curve and an upright chest position

Video courtesy of Hannah Eden Fitness.  In the Plank, keep your body in a straight line, keep the core engaged and arms locked out.


Scaling Options:

Air Squat -> to depth


Push Ups -> Off Bench


Cool Down:

Couch Stretch – 2 Min per leg


Scorpion Pose hold – 1 Min Per side (feel stretch in chest)

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