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CF WOD 170118: Wednesday

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Mobility
.mobility
  • Quad/ITBand Foam Rolling – 2 Min Each Leg  
  • Start low above the knee, and work up towards the hips in 2-4 inch sections. Mash the quads with a foam roller, slowly moving just above the patella(knee bone) to high at the hip flexor. After a full pass, from knee to hip flexor, go high to low but this time on the outside of your thigh (ITBand). 2:00 on each leg, find the tight spots. 
  • Couch Stretch – 1 min each side 
  • Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing. 
  • Box Shoulder Stretch – 3 x 20 secs, Rest 10 sec 
  • Place your arms shoulder width apart on a 20?-24? box. Keeping your head neutral (look at the floor, dont bury your chin in your chest) push your shoulders open as far as possible driving your head and chest to the floor. The stretch should come from your shoulders and thoracic spine, not your lumbar spine.  
  •  
  • Hamstring Smash – 1 min each side 
  • Sitting on top of a box place the lax ball/s under the hamstring. Apply pressure on top to the thigh above the ball. Extend the leg out straight 3-5 times every 1-3 inches up the hamstring. Find the tight spots. 
 
Warm-Up
.warm-up
  • ARRAY(0x8060fd810) 
 
WOD Performance ::
.wod
  • 170118: (Per) 
  • 10 to 1 Reps For Time: 
  • -HR Burpees  
  • -V-Ups 
  • -Kettlebell Swings (35/53) 
 
WOD Fitness ::
.wod
  • 170118: (Fit) 
  • 10 to 1 Reps For Time: 
  • -Burpees  
  • -St Leg Sit Ups 
  • -Kettlebell Swings (26/35) 
 
WOD Competition ::
.wod
  • 170118: (Comp) 
  • 10 to 1 Reps For Time: 
  • -HR Target Burpees (6" Overhead) 
  • -Hand Weighted V-Ups 
  • -Kettlebell Swings (44/70)