Every 3min for 12min:
5 Strict Pull-UPs
10 HR Push-UPs
15 Squats
For TIME:
BUY IN: 1 Mile RUN
4 Rounds:
12 Russian KB Swings (53/35)
20 Hollow Rocks
12 DB Box Step‑UPs (20/15s)
Cash Out: 400m RUN
Your CrossFit Mobility Plan: You Don't Need an Hour, You Need a Habit
Most people think improving mobility means carving out an hour for stretching. It doesn't. The most effective mobility work is already hiding inside the training you're doing every
