Daily Workout WOD, February 24, 2023

200m Run

1 min/side Banded OH Distraction (in lunge facing away from the rig)

1 min/side PNF Shoulder External Rotation with PVC (contract for 3 secs, rest for 3 secs, and stretch for 3 secs)

1 min/side Wall Forearm Roll (relax your arm across your back, place roller perpendicular to your arm, maintain cadence of about 50 rolls per min)

1 min Wall Hinge (hands flat against wall, arms andlegs tense and push pelvis backwards, maintain neutral lumbar curve)

1 min/side Banded T Hip Opener (place band across top of your hip and push knee outwards, Elbow to the ground then rotate arm to the ceiling)

1 min/side Quad Roll

1 min Hip 90/90

1 min/side The Knight to Hamstring Stretch (wide lunge, upright torso, alternate between hips forced forward, then hips forced back)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
https://games.crossfit.com/workouts/open/2023/2?scaled=2&scaled=0&division=2

1 min/side ANT Delto Smash (arm behind your back, place LAX ball slightly outside your shoulder, massage in slow and controlled circles)

1 min/side Post Shin Smash (bend your leg in relaxed position, place LAX ball against the inside of your tibia, use small, slow and controlled movements to massage area)

1 min/side Calf Roll

1 min/side Quad Roll

1 min/side Glute Roll

1 min/side Lat Roll