May 7
Thursday, May 7, 2015 Prehab: Wrist mobility, 1 minute 15 Scapula Push ups Samson stretch, 30 seconds each Gristle/Groiners, 2 minutes Lat activations, 10 each position Warm-up: 50′ Bear Crawl
May 3
Sunday, May 3, 2015 Prehab: Groiners/Samson stretch, 30 seconds each Theraband routine Leg swings, 10 each direction Calf raises, 20x Warm-up: 30 Jumping jacks 20 Mountain Climbers 15 Walking Lunges
May 2
Saturday, May 2, 2015 Prehab: Monster walks, 10 each direction 10 Banded squats Super rack stretch, 30 seconds each 10 Diamond Push ups Fire Hydrants, 10 each direction Wrist/ankle mobility
May 1
Friday, May 1, 2015 Prehab: Super rack stretch with band, 30 seconds each Posterior chain flossing, 30 seconds each 10-15 Bar taps Bottom of squat, 2 minutes Samson stretch, 30
April 30
Thursday, April 30, 2015 Remember, there will be no CrossFit group classes at 5:30pm and 6:30pm at MDR! There will be the regularly scheduled VBC session from 5:30-7pm and Alex
April 26
Sunday, April 26, 2015 Prehab: Groiners/Gristle stretch, 30 seconds each 10 Wall squats Overhead band distraction, 1 minute each 15 Scapula push ups Super rack stretch, 30 seconds each Warm-up:
April 25
Saturday, April 25, 2015 Prehab: Monster walks, 10 each direction Leg swings, 10 each direction Downdog calf stretch, 20 reps Gristle/Groiners/Samson stretch, 1-2 minutes Rack stretch w/ barbell, 1 minute
April 24
Friday, April 24, 2015 Prehab: Posterior chain flossing, 1 minute each Super rack stretch, :30 seconds each Active hang, :30 seconds + 10 Lat activations Bottom of squat, 2 minutes
April 23
Thursday, April 23, 2015 Prehab: Wrist and ankle mobility, 2 minutes Fire Hydrants, 10 each direction Arch to hollow hang on bar, 10x 15 Scapula Push ups 10 Wall extensions
April 19
Sunday, April 19, 2015 Prehab: Ankle mobility, 30 seconds each Gristle/Groiners, 30 seconds each Posterior chain flossing, 1 minute each Super rack stretch, 30 seconds each Warm-up: Jog 200 meters
