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)
20 Seconds
Shuttle Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Shuttle Run
Side Lunge
Cradle Stretch
Walking Samson
Shuttle Run
Walking Spiderman
Air Squats
Inchworms
Shuttle Run
Side Shuffles
High Knees
Butt Kickers
Metcon
Mobility
10 Meter banded walk (Both Directions)
Metcon (Time)
6 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttles
Extended Work
3 Giant Sets:
10 Barbell Good Mornings
20 Dumbbell Box Step-Ups
30 Glute Bridges
Rest 2:00 between sets.