Thursday 20141023 Open Class

Posted: October 22, 2014 by ladygrape01 in Uncategorized

WOD:

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

 

.

Xtra:

Video courtesy of CrossFit SC.

Rope Climb Technique

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