SMR (Self-Myofascial Release) Workshop this Saturday from 1-3pm

Cost = $10. Please RSVP to trainer@ftxcrossfit.com or write your name on our whiteboard in the appropriate space.

What is it? It is self-administered systematic and scientific manipulation of soft tissue for remedial or restorative purposes. In other words, you will learn how to use the rollers, rumble rollers and lacrosse balls to safely massage your muscles in order to increase the post-workout recovery process.

Benefits of Self Myofascial Release

• Correct muscle imbalances.
• Increase joint range of motion.
• Decrease muscle soreness.
• Decrease neuromuscular hypertonicity.
• Increase extensibility of musculotendinous junction.
• Increase neuromuscular efficiency.
• Maintain normal functional muscular length.
• Relieve joint stress.

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Basics Skillwork: HSPU Progression
Level 1/2 Strength: Press 3-3-3+ then Practice handstand –> handstand walk.
Level 1/2 Endurance: 500m Row then Practice handstand –> handstand walk.

WOD

Level 2 (30 min. max.)
Five rounds for time of:
15 Knees to elbows
15 Good Mornings w/ M=75#/W=45#
Handstand walk 50 ft
15 Box jumps, 24″ box

Level 1 (30 min. max.)
Five rounds for time of:
15 Knees to elbows
15 Hip extensions
15 HSPU
15 Box jumps, 24″ box

Basics (25 min. max.)
Four rounds for time of:
15 Knees to elbows
15 Good Mornings w/ M=45#/W=30#
15 HSPU Progression
15 Box jumps, 20″ box