Announcements
Bring an ornament that represents you to decorate our Liftmas tree! The first annual 2018 Liftmas Party is scheduled for Friday, December 21, 2018, at 5:30 p.m. We will do the festive “12 Days of Christmas” WOD at 5:30 p.m. before the celebration begins. Bring a beverage and a snack for sharing. Guests are welcome to come, too!
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Active Spidermans
45 Seconds
Medium Bike
Active Samson
30 Seconds
Faster Bike
Air Squats
Dumbbell Warmup
Performed With Light Dumbbells:
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
5 Front Squats
5 Step Back Lunges (Each Leg)
Mobility
1:00 Pigeon Pose on Box
1:00 Squat Hold w/DB
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (55’s/35’s)
15/12 Calorie Assault Bike
Score is Slowest Round
Metcon
Metcon (AMRAP – Reps)
Every 2:00 x 5 Rounds:
20/14 Calorie Row
Time remaining inside each 1:30 window, Max HSPU
At the 1:30 mark of each round, all efforts stop. Rest from the 1:30-2:00 on each round.