“ADAMBROWN”

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

When working on range of motion and mobility, it is important to see change. If after working on a joint or area for 15 minutes you do not see any change then there is no change and your time has been wasted. Make sure you have a point of reference before you start. If you are assessing range of motion or mobility in the shoulder, raise you arms up over your head and look at yourself in a mirror (sideways too) or take a picture with your phone. It is important to note that you do not “fly the rib cage” when raising the arms over head and hinge the back to make up for lack of flexibility in the thoracic spine (upper back). Below is a picture of Mark after working with Kelly Starrett at SF CrossFit. An hour before his arms came out at a 45% angle and it was actually hard to breath in that position because of of the tight and dense musculature.

Recent Posts

Leave a Comment