Hip Band Distraction – Warm up: Warmy+ 4×4 of clusters + bear crawl to half court Xfit WOD; Three EMOMs in 24 minutes From 0:00-7:00, every minute on the minute complete: 5 Power snatches (75) 5 Burpees 5 Pull-Ups From 7:00-15:00, every minute on the minute complete: Minute 1: plate push down and back (45+25) […]

Adductor Smash Mob – Rolls the add’s out for 3-5 minutes per leg. Then sit against a wall and accumulate 10 minutes in bottom position. Keep going, almost done!

Hip Smash Mob – Grab a ball about the size of a softball and work the soft tissue around the hip while lying on your side. After spending about 4 or so minutes on each hip, we’re at 9 minutes today with a squat progression called 27 squats. Warm Up: Warmy+ 3×3 Front Squats + […]

Calf Smash Mob – Work the lower part of your calf, focusing just above your heel to start and move up just below your calf muscle. We’re at 8 minutes in the bottom position. Be active during these 8 minutes, coming out of bottom position and going into the general prep mob, an ankle mob…etc. […]

Hamstring Floss Mob Grab a band and rap it around your foot. Start by bending your knee and tightening the band (pulling it close to your chest.) Start extending the leg then back to bent position. Continue this stretch, moving the leg from middle, to right then left. As the leg warms up you should […]