Ballston CrossFit » Monday, October 6, 2014
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Monday, October 6, 2014

Be sure to reserve classes as they typically fill up when we have mobility seminars. Link is here to create app on smartphone: ballstoncrossfit.zenplanner.com.

 

Dr. Bill Kempe from Airrosti will be providing a 30 minute shoulder mobility seminar this Monday from 6:15-6:45pm (free to all members). The seminar will address mobility techniques for the shoulder and is a great opportunity to get some professional advice about any mobility deficits that limit your movement.

The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.

Reserve your spot here: https://go.airrosti.com/scheduler/event/JI86LQS53PE

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Ankle and shoulder mobility

Fitness:
Row 1000m then,
30-20-10:
Overhead squats, 95/65
Pushups
Then, run 800m

Performance:
Row 1000m then,
30-20-10:
Overhead squats, 115/80
Ring pushups
Then, run 800m

OHS video:  https://m.youtube.com/watch?v=qG-3y3ZbeyM

Mobility:  http://fitnesspainfree.com/stretches-and-mobility-drills-to-prepare-for-the-snatch-and-overhead-squat/

 

Finisher (if time): 30-50 toes to bar

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