Pre WOD SMR should be done lightly and should take 30 seconds to 1 minute for each movement. Pre WOD work should also be done at least 15 minutes before the WOD and prior to any dynamic movements. Post WOD work should be done at least 20 minutes after the WOD and be slow and methodical. Each movement should take at least 1-2 minutes to complete.
Sport Pre WOD Post WOD
Run Soleus Rock & Roll, Center Quad Rock & Roll, VLO Roll, TFL Rock & Roll, VMO Rollout Soleus Rock & Roll, Foot Roll, Post Tib Rotations & Slaps, RF Flex, VLO Roll, Core Press, Side Roll, Pecs Squeeze/Leg Press (your choice)
Running
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