26 Oct

Priority Crossfit – CrossFit

Accessory

Movement work:

5 minute hip flow progression

5 minute T-spine flow progression

10 Min Locomotion

– 10 sec dead hang

– 10m ostrich walk

– 10 sec supinated dead hang (palms face you)

– 10m horse walk

– 10m sumo stance inch worms

– 10m duck walk

– 10m walking Cossack lunges

– 10m lizard walk

Breath work:

nasal breathing

5 sets: 5 second inhale / 5 second exhale

10 sets: 5 second inhale / 20 second hold / 5 second exhale

5 sets: 5 second inhale / 5 second exhale

Nasal breathing

10 sets:

3 second inhale in to belly / 3 second exhale from belly

3 second inhale to chest / 3 second exhale from chest

Strength Work:

3 Sets

30 Sec single leg glute bridge (per leg)

rest 30 seconds between legs/movements

10 RNT Reverse lunges w/ 15/10 lb dumbbells (per leg)

Mobility

Accumulate 2 min of each

lying handcuffs – 15 reps

pigeon pose

downward dog

seated forward fold

seated side straddle stretch

thread the needle

frog pose

lizard pose

reclined twist pose

single leg bow pose

toe squat

saddle pose

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