18 August 2016

Article: Tips to Improve Your Flexibility and Range of Motion

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

5-5-5-5 (x 2-3)
Empty Bar:
Muscle Clean - Front Squat - Shoulder Press - Thruster

Mobility
Calf S&F (kettlebell)
Banded Super Rack
Couch Stretch

Metcon
Continuous Push-Ups
(AMRAP - Rounds and Reps)
With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.

4RFT:
12 Thruster (95/65#)
120 Double-Under
12 Box Jump Over (24/20")
Time Cap: 22 mins