9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

“Help I’m Trapped in the House”

January 23, 2016

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:

1. Prone>Elbow>Hand

2. Prone>Elbow>Hand>Hip Extension

3. Prone>Elbow>Hand>Hip Extension>to Knee

https://www.youtube.com/watch?v=0bWRPC49-KI

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.

http://www.dragondoor.com/vertical_bird_dog/#.VqLjzlH8LXk.facebook

Metcon

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

Snow Day.2

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

10 No Weight Thrusters

10 Lunges

10 Hollow Rocks

Mobility

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

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