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)
Active Warmup
Quad Stretch
Straight Leg Kicks
Knee to Chest
Windmills
Active Samson
Straight Leg Bear Crawl
Side Lunges
Forward Crab Walk
Walking Spidermans
Backwards Crab Walk
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
:45s Wrist Stretch
:45s T- Stretch
:45s Childs Pose
Gymnastics
Handstand Walk (EMOM x 10)
Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 3 Single Arm Dumbbell OHS (each side)
Odd Minutes – :45s Handstand Walk
Metcon
Metcon (Time)
4 Rounds:
21 Deadlifts (155/105)
40 Meter Walking Lunge
9 Handstand Push-ups
Rx+ 225/155
OH Walking Lunge w 35/18 KB
Strict HSPU