Mobilize, then: A.) Build to a heavyish squat clean & jerk B. “2014 CrossFit Regionals Event #4” Complete rounds of 21, 15, 9, 6 and 3 reps for time of: Strict Handstand Push-Ups (or Kipping) [...]

A. Every minute, on the minute, for 12 minutes: Minute 1 – 10-15/6-10 Calories of Assault Bike Minute 2 – 5-8 reps of gymnastic option below: Option 1 – Strict Pull-Up Option 2 – Pull-Up [...]

Mobilize, then: Nasal Breathing Only* 5 Calorie Assault Bike Arms Only 60 Seconds Band Distracted Ankle Mobility (30 seconds per side) 5 Calorie Assault Bike Legs Only 60 Seconds T-Spine Hold (change up your positions) [...]

Mobilize, then: Two sets of: Banded Monster Walks x 30 seconds forward/30 seconds backward Banded Lateral Walks x 30 seconds right/30 seconds left Banded Squats x 30 seconds A. Four sets of: Bulgarian Split Squats [...]

Mobilize, then: A. Two sets of: Wall Facing Squats x 10-15 reps Plank Forward Taps x 10 reps (right) Plank Lateral Taps x 10 reps (right) Plank Forward Taps x 10 reps (left) Plank Forward [...]

Mobilize, then: A. Every 90 seconds, for 9 minutes (6 sets): 1 Snatch Presses from Receiving + 1 Snatch Balance Build over the course of the 6 sets, but understand the goal is activation and [...]

Mobilize, then: Two sets of: Assault Bike x 2 minutes @ 50 RPM Med Ball Hamstring Curls x 15 reps Push-Ups x 15 reps Empty Barbell Primer Three sets: 5 reps of each, three times [...]

Mobilize, then: Mobility & Activation Band Assisted Tricep Stretch x 30 seconds per side Overhead Barbell Underarm Stretch x 30 seconds per side followed by … Two sets of: Run 200 Meters Over/Under Hip Drill [...]

Mobilize, then: Two sets of: Banded Monster Walks x 30 seconds forward/30 seconds backward Banded Lateral Walks x 30 seconds right/30 seconds left Banded Squats x 30 seconds Warm-Up Flow Three rounds at increasing intensity [...]