WODs
 | Thu, Jun 1 2017 |  |
 | Fri, Dec 15, 2017 at 7:00pm CrossFit Paulding Holiday Dinner |
| Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (283 days ago) |
| Group WarmUp 14 | Burgener WarmUp | SKILL TRANSFERS (PreWOD-Post WARMUP) | 20170701 MetCon |
Group WarmUp 14(Check In) 800M Run 0:00-10:00 Banded Shoulder Distraction - 2:00 Each Arm: Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. Couch Stretch – 2:00 Each Leg Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. BREATHE Pigeon Pose – 2:00 each side From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. Barbell Warmup(empty Barbell): 5 Good Mornings (bar on back) 5 Back Squats 5 Elbow Rotations (bar on back) 5 Strict Presses + Stretch (reach) 5 Front Squats 5 Stiff-Legged Deadlifts (bar traces the leg, stays close |
|
|
