1/18 Mobility Monday

Today's Mobility Monday video is the third and final installment in K Star's squat prep cycle. Have you been working on these mobility exercises outside of class? Mobility is a daily requirement of all CrossFit athletes, and it's especially important for those of us over 30. 
The last two squat prep mobility pieces were focused on the hip, today we are focusing on the ankle. You'll do banded ankle distraction and ankle barbell smash. Both of these mobility exercises can be challenging. Be sure to BREATHE as you mobilize. If you're not taking deep and long breathes your body will GUARD and tense up, this not releasing the tension in your tissues. So take some deep breathes as you go through your squat mobility prep today. 
Before you do any mobility exercises today, do a few air squats. Then re-test your squat after you mobilize. Good luck!
Today's Workout
Strength: Burgener Back Squat Week 3
10 reps @ 70% 1RM
8 reps @ 75% 1RM
6 reps @ 80% 1RM
4 reps @ 85% 1RM
Metabolic Conditioning:
Annie
50-40-30-20-10 reps for time of:
Double Unders 
Sit-ups
Compare to Feb 12, 2015