Movement Prep for CrossFit Open 17.4
Video by Michael Tancini
A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Notes for 17.4
B.
Assault Bike or Row x 8-10 minutes at a light, conversational pace
and then …
Spend the next 10 minutes focusing on specific mobility restrictions suggested in the video, to include some of the following:
Banded Hamstring Floss
Banded Pec Stretch
Ankle Floss
T-Spine Opener
Single-Arm Hang from Bar x 30 seconds each arm
and then …
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Rowing @ 80-85%
Rest 60 seconds
3-5 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
C.
Two sets of:
5 Deadlifts (225/155 lbs)
10 Wall Ball Shots (20/14 lbs)
5 Handstand Push-Ups
Rest 60 seconds
Enjoy this Open repeat!