Change Your World with Hand and Wrist Mobility
Coach
Read the whole article at breakingmuscle.com if this applies to you. But the 7 minutes of drills below are sure to help any of you who claim that your wrists and hands prevent proper front rack hand positioning.
YOU GO then I GO ROW
Partner A – Rows 250 metres or Partner A Bikes 500 M
Partner B – 10 Toes to Bar, 10 Pushups
Partners only get one rower, no switching back and forth onto other rowers/bikes
8 rounds – 4 of each.
No rest other than waiting for your partner to finish.
Keep your intensity superhighway…challenge your aerobic capacity
soft cap 20 minutes
Todays strength component has two lifts. As usual it will precede the WOD
Lifting ladder
Not for time
Press – taking 12 minutes to work on form and muscular endurance
After bar bar warmup
Progress to sets of
2×10@50%
2×6 @65%
2×3@75-85%
then
10 minutes approx
Front Squat
5 sets of 4 reps @ 65-75% 1RM
crossfitpickering.com 