Quad Stretch 30’
Walking Kicks 30’
Duck Walk 30’
Side Lunge 30’ and back
10 Over and Backs
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.
Air Squat -> to depth
Push Ups -> Off Bench