CrossFit Team Offutt Tactical Fitness

Video courtesy of joedefranco.

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S/S/S:

None

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WOD:

Mobility: Limber 11

1. Foam Roll IT Band: 10-15 passes ;

2. Foam Roll Adductors: 10-15 passes;

3. SMR Glutes (lax ball): 30sec. – 2min.;

4. Bent-knee Iron Cross x 5-10 each side;

5. Roll-overs into V-sits x 10;

6. Rocking Frog Stretch x 10;

7. Fire Hydrant Circles x 10 fwd/10 bwd;

8. Mountain Climbers x 10 each leg;

9. Cossack Squats x 5-10 each side;

10. Seated Piriformis Stretch x 20-30sec. each side;

11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

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Scaling Options:

None.

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X-tra:

None

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