Clinton Hill – CROSSFIT


If you had to be a flower, which one would you like to be and why?

Video Link / Article


Strength / Skill

Handstand Push Ups



Metcon (Time)

For Time:

50 Double Unders

50 Wall Balls (20/14#)

40 Double Unders

40 Box Jumps (24/20″)

30 Double Unders

30 Push Press (95/65#)

20 Double Unders

20 Over Bar Burpees

10 Double Unders



MOBILITY: Ankle/calf mobility

Roll lower (soleus) and upper (gastrocnemius) calf muscles for 3-5 mins each. Carefully place a 20 lb. sandbag on your shin for added pressure, then slowly move ankle through desired range-of-motion while putting pressure on tight, painful tissue.

Still not enough? If you’re a runner, you may need the nuclear option: rest your calf (from just above the Achilles tendon up to near the back of the knee) on the handle of a heavy kettlebell. Pin tight muscles while moving the ankle through the desired range-of-motion to relieve pressure, then slowly push a wave of pressure through the tissue (WITHOUT squeezing the muscle, at all). Stretch all tissues that you’ve rolled using the inclined calf stretch board near the wood wall.


BONUS BONUS: Low back pain? Read pages 288-297 in ‘Becoming a Supple Leopard’, located in our little library behind the couch. Reset your pelvic position, restore motion to tight tissues, focus on recovery and core strength, and make an investment in preventing future back problems.