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CrossFit First Creek – CrossFit
Metcon
Metcon (Time)
For time:
150 Double unders
21 Deadlift (155/105)
100 Double unders
15 Deadlift
50 Double unders
9 Deadlift
RX+
200 dubs
21 Deadlift (225/135)
150 dubs
18 Deadlift
100 dubs
15 Deadlift
Warm-up (No Measure)
After Your WOD
1. Child’s Pose
Child’s pose is a great cool down position that will also stretch your shoulders and lats. For more of a stretch, try placing your arms to the left of the center of your body and holding and then moving them to the right.
2. Downward Dog
Try to push your heels back into the ground , but keep your arch wide enough that you aren’t in significant pain. No one wants a muscle tear while stretching!
3. Spinal Flossing
During this movement, it’s important to keep your lower back on the ground with your core tight and completely engaged.
4. Banded Hip Opener Series
Tight hips? In all positions, the goal is to keep your leg straight, meaning you may not be able to pull your leg as far back don’t worry about it.
5. Wall Sits
These are great because you can do them literally anywhere. Keep your core engaged and your lower back flat on the ground while pressing the backs of your legs into the wall. Enjoy a lovely hamstring and calf stretch that doesn’t require a whole lot of work on your part!
6. Couch Stretch
This exercise can be performed using a weight bench or up against a wall depending on your level of flexibility. This mobility movement is super diverse — expect to stretch your hips, your calves, your hamstrings, your glutes and even your ankles. Want to stretch your shoulders as well? Reach back and grab your foot and then face forward.
7. Shoulder Stretch w/ Kettle Bell and Foam Roller
When you’re setting up for this stretch, place the foam roller underneath your shoulder blades and perform a glute bridge while you’re reaching for your kettle bell. When you’re ready to stretch, drop those hips and pull your head through and prepare to be amazed. Hold this position for five sec
8. Spiderman Pose
9. Wrist Extension
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