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
Line Drills 2 (No Measure)
350m Run/400m Row/.5k AB
As a group:
Cradle Stretch
5 Burpees
Walking Lunges w/ Twist
5 x 1 1/4 Air Squats
Walking Spiderman
:30 hold in BOTS
Side Shuffle (down & back)
10 push ups
Karaoke (down & back)
Mobility
1:00 Front Rack Stretch
1:00 Couch Stretch
Weightlifting
1 Power Clean + 3 Front Squats + 1 Split Jerk (5 sets of the complex)
15 Minutes to establish a heavy complex
Set #1 – 70%
Set #2 – 74%
Set #3 – 78%
Set #4+5 – 78%-85%
Metcon
Metcon (Time)
4 Rounds (20 Minute Cap):
12/8 Calorie Assault Bike
10 Deadlifts
8 Hang Power Cleans
6 Push Jerks
Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105