Archive for October 22, 2014

Thursday 20141023 Open Class

Posted: October 22, 2014 by ladygrape01 in Uncategorized


Video courtesy of Joe Defranco.

–Limber 11 routine–

Foam roll IT band

Foam roll adductors

Smash glutes (lax ball)

Bent-knee iron cross

Rollovers into v-sits

Rocking frog stretch

Fire hydrant circles

Mountain climbers

Cossack squats

Seated piriformis stretch

Rear foot elevated hip flexor stretch




Video courtesy of CrossFit SC.

Rope Climb Technique