WOD
 | Tue, Dec 12 2023 |  |
| CrossFit 20231212 | Other Results | Hip Mobilization Challenge |
CrossFit 20231212
(Time, Rx2, Rx3)
Warmup: 2 sets
- 5 inchworms
- 10 alternating lateral lunges
- 5 x [2 shoulder taps + 1 push-up]
- 10 counterbalance squats (10-15 lb)
- 5 scap pull-ups
- 10 ring rows
Bench Press 9-7-5-3-1
WOD Prep
The 12 WODs of Christmas
3 Rounds
- 30 One Leg Jump Ropes
- 10 Pullups
- 30 Double Unders
- 10 Skier Jack Burpees
- 30 Pushups
Rx2 - Scale 1 movement
Rx3 - Scale 2 or more movements
Stretch:
- 1 min sit and reach (right leg)
- 1 min sit and reach (left leg)
- 1 min sit and reach (straddle)
| 0% |  | |  | 0% |
| 1st | 14:01 Rx3 | Amelia Tue, Dec 12, 2023 | | 2nd | 15:42 Rx3 | Natalie Tue, Dec 12, 2023 | | 3rd | 17:40 Rx3 | Chloe Tue, Dec 12, 2023 | | 1st | 11:32 Rx | Coach J Tue, Dec 12, 2023 | | 2nd | 17:17 Rx | James H Tue, Dec 12, 2023 | | 3rd | 15:18 Rx2 | Coach C Tue, Dec 12, 2023 |
| Coach J | 11:32 Rx | | | Marcus | 15:58 Rx | | | James H | 17:17 Rx | | | Coach C | 15:18 Rx2 | 60 singles | | Brook | 11:08 Rx3 | | | Tricia | 13:00 Rx3 | | | Amelia | 14:01 Rx3 | | | Joe S | 14:14 Rx3 | | | Carsyn | 14:35 Rx3 | | | Ana | 15:18 Rx3 | | | Logan M | 15:32 Rx3 | | | Natalie | 15:42 Rx3 | | | Tracy B | 15:45 Rx3 | | | Chloe | 17:40 Rx3 | | | Wake | 18:15 Rx3 | | | Carlos | 18:25 Rx3 | | | Aaron D | 18:50 Rx3 | | | Tony | 15:48 | Rx2 w/ 20 PUs |
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Hip Mobilization Challenge
Dec 1, 2023 - Dec 31, 2023 (Individual Goal 150) 
Loosen up the hips by sitting cross-legged on the floor at least 5 minutes per day.
Record the number of minutes seated cross-legged on the floor. Don't estimate it. Use a clock to keep track of the time.
The more, the better. Try to work up to 10, 20, or 30 minutes.
Sitting on the floor will help loosen up the hips, combat the effects of sitting in a chair, and help with your hip flexion mobility.
For an extra challenge, try lowering to the floor and rise up from the floor without using your arms for assistance.
| Coach B | | | Tracy L | | | Coach J | | | Coach E | | | Tricia | | | Donna | | | Coach C | | | Carsyn | | | Amber H | | | Nickolas | | | Patrick | | | Coach A | | | Joe K | | | Natalie | | | Daniel O | |
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