Check out this fifth video with our mobility Guru, Dr. Hiza Mbwana -  recorded at the RuN-iT session. Great afternoon discussing run performance and pain management strategies. You need to watch and start doing these drills to help improve your running and stay injury free.

Below is a special link from Kimbia Physio | Performance Physiotherapy to the playlist of the drills we performed on Saturday for you all to enjoy. 

 

CF HARD "RuN-iT" RUNNING DRILLS: http://www.youtube.com/playlist?list=PLmHsPWhm3RsEx8pnJdIeCxwWE5bGlHyWG

WOD 051117

What was the funniest moment in your life?

Mobility

10 Min Mobility Session: Foam Roll, Trigger Point, Banded work

Metcon (AMRAP - Rounds and Reps)

1) 0:00-10:00 – Handstand Push-Ups: 10 Minute EMOTM
Scale to any upside down variation of pressing or support. This could be a Handstand Push-up, Stink Bug, or Handstand Support. Pick rep scheme/time output that you can maintain for all ten sets.

2) 10:00-17:00 – Double-unders: 7 Minute EMOTM
Pick rep scheme/time output that you can keep for all 7 sets.  This should be up to about 20-30 seconds of work. Rest 3 minutes after completing this EMOM.

3) 20:00-28:00 –  8 Minute AMRAP:
12 Burpees
18 Wall Balls 20/14
24 Kettlebell Swings70/53

Only Score Set 3

Out of Town WOD

10-9-8-7-6-5-4-3-2-1 REP ROUNDS FOR TIME: BURPEES PUSHUPS SITUPS

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