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)
30 Seconds
Quad Stretch
Right Arm Farmers Carry (2 laps around rig)
Active Samson
Left Arm Farmers Carry (2 laps around rig)
Active Spidermans
Right Side Kettlebell Deadlift
Slow Air Squats
Left Side Kettlebell Deadlift
Push-up to Down Dog
Kettlebell Goblet Squats
(Using 1 Light Kettlebell)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Front Squats
5 Stiff-legged Deadlifts
Mobility
1:00 10 lb. Plate Squat and Press
1:00 Ankle Stretch w/KB
Weightlifting
Back Squat (5 x 3 @ 85% of 1RM Across)
Metcon
Metcon (Time)
Rx
21-15-9:
Kettlebell Swings (55/35)
Burpees
Rx+
21-15-9:
Kettlebell Swings (70/53)
Lateral Barbell Burpees