24 February 2016

Article: Open Tips: Interacting with Judges

Warm-up
Movement Based
Each movement the length of the gym and back, 2-3 rounds:
- High Knees
- Butt Kicks
- Cross-overs (each direction)
- Reverse
- "Skip"
- Cartwheel

Mobility
Shoulder Flex & Ext
Hip / Glute S&F (ball)
Banded OH Distraction (ext rot bias)
Banded Ankle Distraction

Gymnastics
Inverted on the Rings: 5 mins to accumulate
10 Skin-the-Cat (pass-through / ball-up)

Metcon
4 RFT:
20 Deficit Push-ups (hands & feet on plate)
20 KBS (53/35#)
20 OHS (45/35# || 15#/PVC)
20 SDLHP (45/35# || 15#/PVC)

Mobility
PVC pass-through & wrist mob
Adductor S&F (KB)
Couch Stretch
*** Individual mob as required ... ***