Announcements
November is the month for giving thanks, so let’s give thanks for our favorite post-WOD beer-verage: you guessed it….BEER! On Friday, November 16, 2018 at 5:30 p.m., we will be celebrating Thanksgiving early with a special WOD and post-WOD beer sampling.
Bring a six pack of your favorite beer to share, and a snack for passing around as well. Pretzels, cups and enthusiasm will be provided.
Come and workout or just come and sample, either way, let’s get together and give thanks!
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Jumping Jacks
Active Spidermans
Front Rack Stretch*
Easy Single Unders
Active Samson
Front Rack Stretch*
Higher Single Unders
Push-up to Down Dog
Front Rack Stretch*
***Front Rack Stretch:** Laying on your chest, place the elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.*
Modified Barbell Warmup
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Alternating Elbow Rotations
5 Front Squats
5 Strict Presses
5 Good Mornings
5 Back Squats
Weightlifting
Hang Power Clean (Build to Heavy Set of 3)
Metcon
Metcon (Time)
For Time:
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Double Unders