We are excited to have physical therapist Lori Swanton from Advantage rehab present during the 5:15am, 6:15am, & 8:30am class TODAY. She will be available to answer any questions you may have about nagging injuries or movement patterns.

CF WOD

3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80)

Muscle ups sub: 7 burpee c2b pull ups or 7 burpee pull ups

*if you can do ring muscle ups but 21 is a lot, scale this number down to a realistic number for you. You can also sub bar muscle ups.

*if your legs are beat up choose option 2:

3 Rounds: 7 Ring Muscle-Ups 15 cal Row 10 Hang Power Snatches (115/80)

PureFit

Teams of 2:

3 Rounds each: 7 KB/med ball Deadlift 100 ft shuttle 7 cal row

-complete a full round then switch with partner

MWOD

T-Spine Smash:  Tool of your choice, foam roller, double lacrosse ball or barbell. Smashing along the back of your ribcage can feel so good.  There are a few variations, each achieving different results.  Hug yourself to get scapulas out of the way.  Hands overhead target shoulder flexion and thoracic rotation/flexion.  Make sure to always keep your midline engaged to keep spine safe.  Also activate shoulder and straighten elbows in an overhead position to keep shoulders in a stable position.  Remember mobility is work, this is not passive movement!!!!

High Glute Smash and Floss:  using a box, place your knees at 90 degrees.  Position ball onto your upper glute, outside of your sacrum.  Floss by bringing knee to chest and internally/externally flaring the knee.