Feb 27, 2017

Tuesday 2017.02.28


Warm-up: 
Dynamic stretching (shoulder rotations, trunk/hip rotations, knee rotations, bend and reach w/flat back, etc)

WOD:
Swim 10 x 50 yards

Post slowest and fastest splits to Comments

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed


There’s so much to be excited about in 2017. Be a part of it all by signing up for the Open now at games.crossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


1 comment:

Genna said...

40 and 45 seconds