WOD
 | Wed, Dec 20 2023 |  |
 | Gymversary: Chloe(2) |
| CrossFit 20231220 | Other Results | Hip Mobilization Challenge |
CrossFit 20231220
(Time, Rx2, Rx3)
Warmup
Split Jerk 4-3-2-2-1-1-1
The 12 WODs of Christmas
5 Rounds
- 350/250 Row
- 15 Ring Rows (feet elevated)
- 15 Burpees
Rx2 - Ring Rows (feet in front of rings)
Rx3 - Ring Rows (feet behind rings)
Stretch:
- 2 min foam roll Quads
- 1 min Cobra stretch
| 0% |  | |  | 0% |
| 1st | 18:31 Rx2 | Coach B Wed, Dec 20, 2023 | | 2nd | 20:46 Rx3 | Chloe Wed, Dec 20, 2023 | | 1st | 17:57 Rx | Coach J Wed, Dec 20, 2023 | | 2nd | 24:10 Rx | Coach C Wed, Dec 20, 2023 | | 3rd | 26:14 Rx | James H Wed, Dec 20, 2023 |
| Coach J | 17:57 Rx | | | Marcus | 23:58 Rx | | | Coach C | 24:10 Rx | | | James H | 26:14 Rx | | | Coach B | 18:31 Rx2 | | | Patrick | 21:31 Rx2 | | | Josh | 21:49 Rx2 | | | Wayne | 22:14 Rx2 | | | Joe K | 22:50 Rx2 | | | Nickolas | 23:34 Rx2 | | | Carsyn | 18:38 Rx3 | | | Katie A | 18:58 Rx3 | | | Aaron D | 20:16 Rx3 | | | Tricia | 20:26 Rx3 | | | Chloe | 20:46 Rx3 | | | Paisley | 21:18 Rx3 | | | Matt | 22:01 Rx3 | | | Amber H | 23:05 Rx3 | | | Tony | 23:18 Rx3 | | | Lisa | 23:57 Rx3 | | | Elsa | 25:10 Rx3 | | | Elizabeth J | 27:27 Rx3 | | | Phil | 22:50 | 300 row/Rx2 rings |
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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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