"Nooner"...

50 Air Squats (for depth not time)

Cash Out: 
3 rounds of:

• 1 Minute Squat Hold
• 2 Minute Rest In Between Rounds

Anyone that knows me understands that my mobility is horrible. I drive 600-800 miles a week for work but - NO EXCUSES! I am going to hammer mobility like it is my job going forward in an effort to move more efficiently.

I need to do this multiple times a week if not DAILY!

Why work movement and mobility? Below is some great information from Kelly Starrett and CrossFit Rockwall.

Movement & Mobility

Thanks to Kelly Starrett for sharing much of this great info with us at his Movement &; Mobility Seminar!

CrossFit can be a spotlight for your weaknesses. The programming can exploit your tight hips, lack of shoulder mobility, and all your other muscle/joint/connective tissues/motor control imbalances. That's the bad news. The good news is, you can fix 80% of it on your own with a few simple tools!

Why should you fix it?

• You will increase your work capacity. This means you'll be faster and stronger! Your "Fran" time will improve. You'll PR on all your lifts. You'll start kicking butt even more than you already are.
• You can express great technique. If your shoulders are tight, you're overhead squat technique suffers. If your hamstrings are tight, it's hard for you to get in a solid position for your deadlift.
• You will go a long way towards preventing injury and resolving current injuries. Anyone that is, or has been, injured knows how frustrating it is to not be able to do the workouts as prescribed. It's no fun, and you want to get back to where you were as quickly as possible.
• You will be well above the line of suck. The "line of suck" is horizontal line that you definitely want to be above. Above the line is good. Below the line sucks. And the further above the line you are, the better your life is, the better your workouts are, and the more buffer you have to coming anywhere near the line.
• Flexibility/Mobility has the greatest potential to limit all other physical capacities. We focus on 10 General Physical Skills in CrossFit. If flexibility is your weak link, all of the 9 other skills will be hampered.
• If you want to be at your best for every workout, it's essential that you constantly and consistently maintain your flexibility and mobility

Via - CrossFit Rockwall