4/4 Mobility Monday

Our Mobility Monday video from KStar is all about getting your hips and glutes ready to run and squat. You'll be doing both is today's workout. Watch the video before you get to class and you'll be prepared for your coach to mobilize you for today's fast and heavy workout.  
Today's workout is a CrossFit mainsite workout, "Fast and Heavy" is meant to be just that. The heavy dumbbell thrusters will get the heart rate high and tax your phosphogen-creatine pathway while the run tests your ability to recover this pathway. The workout should take 12 mins or less and thus it tests your ability to keep moving. There is no pacing for this workout. Go heavy and go hard. 
Today's Workout 
Work on hand balancing/handstand walking/handstands and core
then, 
"Fast & Heavy"

Level I
For time:
15 Dumbbell Thrusters
400 meter run or row
12 Dumbbell Thrusters
400 meter run or row
9 Dumbbell Thrusters
400 meter run or row

Level II
For time:
18 Dumbbell Thrusters
400 meter run or row
15 Dumbbell Thrusters
400 meter run or row
12 Dumbbell Thrusters
400 meter run or row

Level III
For time:
21 Dumbbell Thrusters
400 meter run or row
18 Dumbbell Thrusters
400 meter run or row
15 Dumbbell Thrusters
400 meter run or row

Workout Notes/Scaling
For Level I & II, the reps are decreased to allow for the intended stimulus of "Fast and Heavy". Choose a weight for the dumbbells that can be completed in three sets or less. The goal is not unbroken reps, rather it's meant to be heavy enough that it takes 2 to 3 sets. While, the intent is to use a heavy dumbbell, do not allow this to be an excuse to deviate from the points of performance. Reduce the distance for the run if it can't be completed under 2 minutes. 
Score is time and load. 
CrossFit Mainsite Feb 10, 2016
​#FITITFORWARD Week 2- This week teach a friend to do a push-up. Post the picture to FB or Instagram with #truespiritcrossfitandyoga and #fititforward and your friend could win FREE FOUNDATIONS. Be sure to bring 'em to Guest Days April 8 or 9.