PRE-CLASS MOBILITY:
- Light rolling for 2 min of T Spine/lats
- Light rolling for 1 min of quad/adductor (ea. leg)
- 30 sec couch stretch per leg
- 1 min banded ankle distraction per leg
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| a) WARM UP:
10 mins of quality reps of:
- 10 jumping lunges
- :30 sec plank
- :30 sec wall stretch
- 10 sott’s press with dowel
- 10 dowel pass thrus
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| b) STRENGTH:
Take 10 mins to establish a max strict press for the day.
E2MOM for 5 sets:
- 3 strict presses @ 85% (of the weight you got to above)
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| c) WOD:
20 min AMRAP of:
- 20 Thrusters (95/65)
- 20 Box jumps (24/20)
- 20/15 Cal Row
- 20 T2B
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d) ACCESSORY WORK:
- Supinated grip (palms facing you) hanging from bar holds (accumulate 3 mins)
- Every break – do 10 db bicep curls
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e) RECOMMENDED MOBILITY:
- Repeat mobility from warm up, adding 2 min pigeon per side
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CrossFit Sherwood Park 