10 Cobra to Downward Dog
5 cobra to hip snap
10 Cat/Cow Stretch – see video below, courtesy of HowCast
10 Iron Cross
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar
EMOM for 8 Min:
Min 1 – 30-sec Cobra Stretch
Min 2 – 90/90 stretch w/left leg in front
Min 3 – 30-sec Dead Bug Hold
Min 4 – 90/90 stretch w/right leg in front
Videos courtesy of Ken Whittier and The Power Athlete, respectively. Demos of the 90/90 stretch and the Dead Bug. Our first part will focus on some mobility aspects that will help make the WOD work out better for you.
“GI Jane’s Shredded Abs”
100 Burpee Toes2Bar
16 Min Time Cap
Video courtesy of OPEX Athletics. Quick demo of the Burpee Toes2Bar.
So, we’ll finish off the week with a spicy twist on a CrossFit Classic “Gi Jane”. But, were the original had burpee pull ups, our version will instead be burpee toes2bar. The concept is, this will give more of an overall stimulus whereas the original gave more emphasis on targeting mainly the upper body. Should be fun!!
Burpee Toes2Bar -> Burpee to Hanging Knee Raise