Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit
This workout has been designed to hit the deep core and motor patterns. It is done slowly and with thought. You are going to need to take your time, and focus on how your body feels during the movements.
Each movement can be found on YouTube (I’ll try and provide links). Plus you will also have a couple of mobility movements that you can use post snow shoveling!
Warm Up – Snow Day
Warm-up (No Measure)
Partial Get-Ups: You will do 3 each side the following:
2. Prone>Elbow>Hand>Hip Extension
3. Prone>Elbow>Hand>Hip Extension>to Knee
Extreme Bear Crawl 10 feet: https://www.facebook.com/sokolvich/videos/992265567455705/?theater
Spend 5 min working on the Vertical Bird Dog. If you don’t have a kettlebell or dumbell, just hold a milk jug.
Push-ups (4′ Work – 30″on/30″off)
With each change of time, change the positions of your hands. Example: Rotate hands out so that heels face the body, or widen the stance of the hands. Explore the different ranges of motion. Keep core braced
Metcon (AMRAP – Rounds and Reps)
10 No Weight Thrusters
10 Hollow Rocks
Somatic Exercise #1: https://www.youtube.com/watch?v=s8AywfPl9nE
Somatic Exercise #2: https://www.youtube.com/watch?v=29IOjrMqMEY
Somatic Exercise #3: https://www.youtube.com/watch?v=ki4T7n5-MrQ