Monday, May 11

Congrats to all of you that competed this weekend. I know we had lots of great performances in the River Bank Run and in the CrossFit competition. Just goes to show that hard work pays off. Thanks for making CrossFit 616 a part of your training!

Mobility WOD has started a 14 day challenge and they are spending a few days on each of the big movement patterns that we use all of the time. I am posting Day 1 below, but they are already up to day five so make sure you head to their youtube page for more. They start with the hip hinge that we need when squatting deadlifting and tons of other movements. If you can get the hips to move well you will see improved performance in nearly everything. Check out the video below:

Workout for Monday, May 11
EMOTM for 12 min:
Odd Min: 5 Push Press @ 65% to 70%
Even Min: ME Set of Strict Pull Ups
*Scale Strict Push Ups with Ring Rows*

5 Rounds For Time:
5 Front Squats (95/65)
5 Thrusters (95/65)
10 Bar Hop Burpees