Announcements
November is the month for giving thanks, so let’s give thanks for our favorite post-WOD beer-verage: you guessed it….BEER! This 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)
1 Minute
Easy Bike
Easy Pace Shuttle Run x 5
Walking Spiderman Stretch
:45 Seconds
Moderate Bike
Moderate Pace Shuttle Run x 5
Walking Samson Stretch
:30 Seconds
Faster Bike
Faster Pace Shuttle Run x 5
Bear Crawl
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 Wrist Stretch
1:00 T-Stretch
1:00 Child’s Pose
Weightlifting
Snatch Pull + Hang Snatch + Snatch (E2MOM x 5)
Start at 60-65% of 1RM
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Lateral Barbell Burpees
6 Power Snatches (135/95)
Score is slowest round
Extended Work
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold