The Mobility Seminar this past Tuesday was a great success. Dr. McGraw passed on valuable information regarding the squat and push up to improve mobility.

CrossFit
Back Squat 3 – 3 – 3 – 3 – 3 – 3  (3/1/3/0)

Pick a set of DB or KB and complete 5 rounds of the following…
8 Dead Hang Pull Ups
12 Shoulder Press
6 Rear DB Raises
6 Lateral Raises
6 Front Raises
6 Bicep Curls
Rest 1 minute 30 seconds

Row 2000m for time.

Olympic Weightlifting
3 position (high, mid-thigh, knee) Power Snatch (up to 115/85) x 4
Heaving Snatch Balance 3 x 4
Back Squat 5 x 4 (4/0/1/0)
3 rounds CF Metcon

2 thoughts on “Friday Fun

  1. Shawn K says:

    Just noticed some irony in the pic above. That’s me down front in the middle with the blue shirt. Sophie (my 5 yr old little girl) is sitting beside me… completely comfortable in a 3rd world squat. We’re all there learning how to be as flexible as we once were naturally.

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