Warm-up: 2 in 3 – 30 seconds of each – air squats and slow mountain climbers (use these as a short stretch to begin opening hips)
Mobility: Hip Capsule Mobilization – Option 1 (BSL pg 315), External Hip Rotation – Option 3 (pg 310), lax ball to glute (pg 301)
Strength: Squat – working percentages off 3 rep max from Sept 18: http://www.crossfit-johnscreek.com/wod-for-wednesday-september-18-2013/
warm up then, perform 3 worksets total: 5 reps @ 70%, 5 reps @75%, 5 reps at 80%
Conditioning: 15 minute AMRAP of:
- 2 Rope Climbs
- 3 Wall walks
- 8 Ring Rows
- 16 Burpees
