CrossFit 416 Daily – Saturday, November 22

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CrossFit 416 Daily – Saturday, November 22



Teams of 3
18 Min AMRAP

9 Calorie Row
9 Box Jump (24/20)
9 Thrusters (95/65)

*Workout is a Relay. Partner 1 completes all reps, followed by Partner 2, followed by Partner 3.

Pop-up Mobility with the Doc(10am)

Target areas

Anterior hip (hip flexors) and quads

Test and retest

  • Bottom of squat
  • Pulling position


  •  Quad smash
  • Barbell quad smash
  • Banded hip extension
  • Couch mobilization

Check out this video explaining how mobility, NOT stretching, can improve position on the long run

The Green Bay Packers new workout plan

How to eliminate problems with your press

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