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
Easy Row
Quad Stretch
Knee to Chest
Straight Leg Kicks
Moderate Bike
Walking Spidermans
Walking Samson
Push-up to Down Dog
Fast Row
Air Squats
High Knees
Butt Kickers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Front Squats
5 Stiff-legged Deadlifts
Weightlifting
Power Clean (15 Minutes to build to a heavy single)
Metcon
Rx+: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-Ups
15 CTB Pull-Ups
9 Hang Cleans (185/125)
Rx: Metcon (AMRAP – Rounds and Reps)
Rx
AMRAP 15:
27/18 Calorie Row
21 Abmat Sit-Ups
15 Pull-Ups
9 Hang Cleans (135/95)
Scale: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
35 Calorie Row
30 Abmat Sit-Ups
25 Jumping Pull-Ups
20 Ball Slams (20/15)
Extended Work
Warm-up (No Measure)
3 Giant Sets, resting 2:00 between sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort L-Sit on Paralettes