15min AMRAP
19 Wall Ball Shots
19 Cal Row
This workout is all about hip mobility, lower body power and endurance, and core control. Because of the sheer volume of this workout, I would advise a very light warm-up. However, we want to do something that’s going to get your whole body primed to perform a lot of reps as efficiently as possible!
Below is my recommended warm-up sequence to loosen up your hips, activate your core and elevate your heart rate just enough leading into 19.1. Good luck and have fun!
Mobility:
- Banded hip distraction (spend 2-3 minutes on each side)
- Happy baby stretch (1-2 minutes depending on the tightness)
- Child’s pose stretch (1-2 minutes)
Activation:
- Abdominal Series (2×30” each)
- Hollow hold ROLL to Superman hold (10 seconds each hold x 10 reps)
- High step at wall 2×10
Warm-up:
- 5 air squats
- 10 squat jumps
- 15 jumping jacks
- 250m row
Written by: Dr. Elizabeth Galdi, PT, DPT, CrossFit Level 1 Trainer
As always, consult with your Licensed Physical Therapist for individualized advice. For those in Illinois, visit your PT immediately without a prescription or referral.
Give us a call at (877) 709-1090 for more information or fill out the contact us form and we will contact you.
Don’t forget to check out our Instagram, Facebook, and Podcasts for more great information and resources.
Copyright © 2019 by Body Gears Physical Therapy
All rights reserved. This blog or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a review.
Patient Forms
Our Locations
What To Expect
