Mobility 07/11/18

Announcements

Welcome to HERO Month!
We will be honoring a different fallen service member/s each day. By telling their stories, and completing a workout in their name, we strive in some small way to honor their sacrifice. If you log 15 or more of the workouts, you will get emailed a link to an exclusive “hero month” t-shirt ot tank. All proceeds will be going to the Navy Seal Foundation, so help us get the word out on your social media each time you are able to honor a hero by completing a workout.

Five Lakes CF Kids at New Species, Five Lakes CrossFit – Mobility

Metcon

Mobility

Revive Flow (Time)

30 seconds each movement

– Neck Glide to Anchored Bridge Shoulder

– Sleeping Warrior Scap Twist, Prone Shoulder Circle, Arm Thread/Screw

– Drill Bit, Screw Up, Gear Up, Hammer

– Hand Glove, Walking Seal, Finger Roll, Jellyfish

– Spinal Cat Cow, Jump Rope, Lunge Twist, Hamstring Toe

– Windshield Wiper, Hip Hurdler, Shinbox Twist, Extension

– Ankle Shin Squat, Internal Ankle Roll, Exterior Flex, Flatfoot Switch

Thrive Flow (AMRAP – Rounds)

Shinbox to Half-Butterfly

Corpse to Arm Thread Plow

Seal Arm Screw Spinal Rock

Sphinx Cat-Cow Bird Dog

Shin Lunge to Twisted Warrior

Prone to Shoulder Bridge to Low Squat

Thrive Flow (AMRAP – Rounds)

Shinbox to Half-Butterfly

Corpse to Arm Thread Plow

Seal Arm Screw Spinal Rock

Sphinx Cat-Cow Bird Dog

Shin Lunge to Twisted Warrior

Prone to Shoulder Bridge to Low Squat