Great little video here from Joe DeFranco, who keeps popping up in my research. None of his work is revolutionary but it forms a nice little mobility warmup that we are going to run through this morning AS A GROUP. Below is the cheat sheet, I’ll try to remember to bring this in and post it on the bulletin board.
1
IT-BAND FOAM ROLL
10-15 passes
2
ADDUCTOR FOAM-ROLL
10-15 passes
3
SMR GLUTES W/LAX BALL
30 sec.-2 min.
4
BENT-KNEE IRON CROSS
5-10 per side
5
ROLL-OVER INTO V-SIT
10-15 reps
6
ROCKING FROG STRETCH
10 reps
7
FIRE HYDRANT HIP CIRCLE
10 reps forward/backward per leg
8
MOUNTAIN CLIMBER
10 reps per leg
9
COSSACK SQUAT
5-10 reps per side
10
SEATED PIRIFORMIS STRETCH
20-30 sec. per side
11
REAR-FOOT-ELEVATED HIP-FLEXOR STRETCH
5-10 reps (hold 2-3 sec.) per side
Sprint and Squat
10 Rounds
100 metre sprint, 10 air squats
no rest between rounds
KASHOUT 4 KEENERS
3×5 candlesticks
1 minute plank hold in between sets and at the end – total of 3
crossfitpickering.com 