CrossFit Camas

Wes demonstrating mutant flexibility.  Rob...not so much.  Stand facing a wall, feet together.  Extend arms overhead.  Squat down without touching the wall.  How far down can you go?  Note areas of particular inflexibility.  Tightness in the mid/upper back combined with lack of strength in the posterior chain(hamstrings, glutes, low back) are the usual suspects and evidence of our couch potato-desk jockey culture.  

Joint mobility

1/2 Get-ups

Hip Extensions

Overhead Squats  3 x 5

20 KB Swings + 10 Box Jumps + 15 KB Swings + 5 Box Jumps +

500M Row +

5 Box Jumps + 15 KB Swings + 10 Box Jumps + 20 KB Swings