When it comes to flexibility, the one-arm dumbbell overhead squat is one of the most demanding movements we do in Crossfit.  Here is Dr. J. making a great effort to stay in a good position during that challenging movement.  Can you think of another movement we do in Crossfit that is more difficult to get in a good position?


15 minutes skill work on muscle up or ring dips

10 minute AMRAP:
7 pull ups
10 single-arm dumbbell overhead squat 
100 meter row
- Rest 3 minutes -
10 minute AMRAP:
12 DB Snatches
100 meter run