CrossFit – Wed, Jan 11

Mobility:

1. Spend one minute rolling out IT Band & then roll out each quad. 4:00
2. Banded hamstring stretch, groin stretch, crossover stretch. Spend one minute in each position. Switch legs
& repeat. (6:00)
3. World’s Greatest Stretch: forward lunge (1:00), elbow to in-step (1:00), spiderman with thoracic rotation (1:00), + pigeon pose (1:00). Switch legs & repeat. (Total time: 8:00)
4. T-Spine Smash: OH Extension with the roller (1:00)
5. Lat Smash: Position the roller on your lat. Switch sides & repeat. (2:00)
6. Banded OH distraction: Hook your wrist through the band & grab
both ends. Sink your hips & contract/relax the shoulder for 1:00. Switch sides & repeat. (2:00)