3 four minute rounds of:
row :30 seconds / rest :30 seconds
rest exactly four minutes between rounds

Helicopters

Athletes are like helicopters, tons of flying time and very little maintenance.  

CrossFit, hiking, biking, running, paddle boarding, water skiing, skiing, snowboarding – we do it ALL!  But for every hour of activity do you work through a corresponding amount of maintenance and mobility?

How much maintenance per day is the bare minimum?  What three mobility exercises are your go to?  Do you do maintenance everyday or wish you made more time for it?  Have you solved a movement deficiency or injury with mobility and maintenance work?  Post to comments.