Movement Prep for CrossFit Open 17.5
Video by Michael Tancini
A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Notes for 17.5
B.
5-10 minutes of Rowing and/or Assault Bike @ 55-65%
and then…
One set of:
Banded Hip Distraction x 45 seconds per side
Partner Thoracic Spine Stretch
and then…
General Dynamic Range of Motion Warm-Up (your personal routine, or look at Michael’s movement prep for inspiration)
and then…
Two to Three sets of:
30 seconds of Assault Bike @ 85-90%
90 seconds of Easy Pedaling
C.
Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
D.
Two rounds of:
12/8 Calorie Assault Bike or Row @ 85-90%
9 Thrusters (95/65 lbs)
20 Double Unders