CrossFit Praus – Open Gym
Accessory/Mobility Work
ANKLE
2X2Min/side Calf Foam Roll
2X2Min/side Dorsiflexion PAILs & RAILs https://www.youtube.com/watch?v=XjoGEJVFsiQ&t=14s
BACK
5X10/side Bird Dog Rows (50/35) https://www.youtube.com/watch?v=ccgAJsgB_P4
After each set of bird dog rows perform 2X10 Sec RKC planks with 10 seconds of rest between each https://www.youtube.com/watch?v=0c1np4dV7ec&t=11s
CORE
10′ AMRAP
10 Antirotation Dead Bugs https://www.youtube.com/watch?v=11vXiD5qTBc
100ft KB OH March (53/35) https://www.youtube.com/watch?v=2wVJ5NQaH8c