3/28 Mobility Monday

​Today's Mobility Monday video is all about ungluing the shoulder tissues. We will be using these important muscles as we pull, push and ball slam our way into fitness. 
Today's workout combines 2 gymnastics movements with 2 weightlifting movements (one moderately heavy and one light weight) in a moderate length AMRAP to test your metabolic conditioning, and to develop your agility and coordination. The reps are low to allow you to work on unbroken sets for each round. Work to connect your toes to bar in sets of 5 or more. 
We have started our #fititforward campaign. This week you are paying forward your fitness to a friend. Teach a friend to squat, post a picture on Instagram or Facebook and tag #truespiritcrossfitandyoga and #fititforward. Your friend will be entered into our drawing for FREE FOUNDATIONS! Bring your friend to guest days on April 8 & 9th! 
Today's Workout 
Spend 15 minutes working on your goals & goats
then, 
As many rounds and reps as possible in 15 Minutes of
1 Rope climb
9 Clean & Jerk 135/95#
15 Toes to Bar
18 Ball slams