Day 2 of Mobs Challenge

 In Crossfit


CrossFit Cirencester – CrossFit

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(No Measure)

Warm Up

3 Rounds

200m Run

10 Shoulder Dislocates

5 Overhead Squats / 5 Sotts Press PVC

5 Inch Worm Push Ups

(No Measure)

Test OHS with hands clasped together.

Then 10 mins Mobs:

Floss Hips with distraction to the posterior aspect (2 mins Internal/External rotation of Femur)

Smash Hamstrings laterally (Bent & straight leg) 20-30 reps

Super Floss Hamstring (Active ROM 20-30 reps)

Retest OHS

Push Press (5-5-5-5-5 Increase weight each set)

Metcon (Time)

5 Rounds For Time:

10 Alternating Med. Ball Step Ups (Med. Ball = 20/14)(Box = 24/20″)

10 KB Swings (24/16)

10 Goblet Squats (24/16)

10 Alternating Med.Ball Russian Twists (20/14)

RX+: (32/24)

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