Happy Birthday Andria



dynamic movement prep 
Group warm up 
50 heavy Russians
L sit holds 
3 attempts for longest time.
“Andria 19”
19 minute amrap
19 cleans 105/75
19 hspu
19 box jumps 24/20
19 burpees.
Mad mobi 
Roll calves
Knee on the wall
Press ups
Shoulder bully
Lat stretch band

Head 2 Toe – CF Mobility Seminar Tonight!



Head to Toe CrossFit Mobility

with Doctor of Physical Therapy Michael Tillman


Tillman Physical Therapy – Four Points Location

11007 FM 2222

Austin, TX 78730

dynamic movement prep 
Group warm up 
Burgener warm up
snatch  2 second pause in launch position (top of knee)
3-3-3 70%
3-3-3 75%
4 rounds for splits.
15 power snatch 75/55
20 KB swings 1.5/1.0
35 double unders
Rest 2-3 minutes between rounds
Mad mobi 
Knee on the wall
Roll IT band
Hamstring up n over