(Mobility/Other Skill/Medium Metcon)

Movement Prep: (10 Min)
Banded Walk Series

Warm-up: (12 Min)
Partner Med Ball Warm Up

  • Right hip to right hip
  • Left hip to left hip
  • Squat Toss to partner
  • Staggered feet Right hip to right hip
  • Staggered feet Left hip to left hip
  • Overhead Toss to partner
  • Football Toss to parter
  • Plank Stablizers with feet on Medball
  • Hip Lifts with heels on Medball

Skill: (15 Min)
Developing Core Stability
Talking Points

1. Finding and protecting Neutral Spine

2. Strengthening Neutral Spine for Daily life

Important to be able to stabilize the posture at 50-60% capacity all the time.

3. Strengthening Neutral Spine for  CrossFit

Important to be able keep Neutral spine under load and not sacrifice that position while moving other joints.

Introduce the GHD - Demonstrate let people try and tell them they can use it mostly outside of the class.
Back Extensions
Hip Extensions

Note we will be spending a lot of our mobility and movement prep on prepping our CORE!!

Workout: (15-20 MIn)

5 Rounds...
12 Push Press (135/95)
20 Box Jumps (24/20)

Stay light
Step Ups