WORKOUT

In teams of two, complete 10 rounds for time of:
20 Kettlebell Swings 24/16kg
15 Wall Ball Shots 20/14# to 10/9′
10 Toes to Bar

Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 20 Kettlebell Swings, Partner B does 15 Wall Ball Shots, Partner A does 10 Toes to Bar; Round 2 – Partner B does 20 Kettlebell Swings, Partner A does 15 Wall Ball Shots, Partner B does 10 Toes to Bar).

STRENGTH

Mobility for strength and power

“Trainers often refer to mobility as the most overlooked skill in fitness. That’s right — just like strength and power, you can improve your mobility through training.

In fact, mobility often becomes a limiting factor for the other two, says Kelly Starrett, owner of CrossFit San Francisco and author of Becoming a Supple Leopard. Why? Because if you can’t move a joint effectively through its full range of motion, you can’t tap into your full strength and power.”