october-23-2014 |
view on CFSD site
Mobility:
15min trainer led mobility to the shoulder and surrounding tissues. 5min on wrist mobility/flexibility.
MuscleChainRecruitment/Core:
5×20 Hip Extensions
5-10min Review KB clean
WOD:
10-9-8-7-6-5-4-3-2-1 KB clean (per arm)
1-2-3-4-5-6-7-8-9-10 High Box Step Ups (per leg)
Cap time at 22min
Notes:
->For KB Clean, Use a weight that is a working weight for weak arm.
->Use a higher box than you normally use w/ box jumps, but don’t go so high that its stressing the lower back and hip to step up. High as possible without issues getting onto box. The goal here is to get used to and more comfortable using a higher box.
Trainer led cooldown&stretch