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
Push-up to Down Dog
Active Samson
PVC Pass Throughs
Easy Row
Active Spidermans
PVC Pass Throughs
Faster Row
Slow Air Squat
PVC Pass Throughs
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
1:00 Ankle Stretch on Box
:45s Childs Pose on Box
Gymnastics
Handstand Walk (EMOM x 12)
Alternating OTM x 12 (6 Rounds):
Even Minutes – :50s Light Row or Bike
Odd Minutes – Handstand Walk Practice
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 500 Meter Row
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 500 Meter Row
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 500 Meter Row
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)