Sometimes you need to be creative to get athletes to work on mobility. A little Canadian Tire money gets Terrance low in his Spider Man crawl and opens up those hips and gets them moving like he's up on stage trying to make money to pay for college...
CrossFit:
A.
20 Min Build Hang Pwr. Snatch+ Snatch Bal.
The goal for this segment is the start from anywhere in the hang position and receive the bar in a power position. Recover with the bar and perform a snatch balance receiving the bar as low as you need to in relation to the weight. If it's lighter catch it higher, as it gets heavier catch it lower.
B.
7 Min AMRAP
100 DU Buy In
8 Box Jump Burpees 20/24"
8 Alternating Pistols
Fitness:
A.
15 Min Circuit
5 Chin Ups
5 KBS @ heavy weight
5 Perfect Push Ups (add deficit as necessary)
30 Second Hollow hold on pull Up bar.
B.
7 Min AMRAP
100 DU or 200 single skip Buy In
8 Box Jump Burpees 16/20"
8 KB Squat Jump 30/50"
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