Ankle Mobility – Place a band around the ankle, below the ankle bone and place the foot on top of a bench, chair or plate (something to raise the foot off the floor.) Lean forward as far as you can (without the heel coming up off the floor) and hold the stretch for 5-10 seconds. Work the ankle for about 2-3 minutes then switch. As a test, retest – measure about 5-6″ from a wall and see if you can touch your knee (without the heel coming up off the ground) to the wall. After mobilizing, retest and see if there’s some improvement. Before hanging out in the bottom position for 4 minutes, complete the couch stretch for 1 minute per leg.
Warm up:
Warmy+
Clean and jerk practice 4×4 + bear crawl to half court
Xfit WOD:
Station 1
10,9,8,7…1 for time of;
Thrusters (95)
Box jump overs (24″)
Station 2
20,18,16…2 for time of;
Weighted sit ups (20# wall ball)
Leap frog burpees
Pull up work;
5×10
No comments yet.