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
Med Ball Foot Taps
Active Spidermans
Med Ball Deadlifts
Active Samson
Air Squats to Med Ball
Push-up to Down Dog
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 Child’s Pose on Box
1:00 Med Ball Squat Hold
Weightlifting
Power Snatch (15 Minutes to build to a heavy set of 5)
Should be touch ‘n go!
Metcon
Rx: Metcon (Time)
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
Scale: Metcon (Time)
3 Rounds:
10 KB Snatches (53/35)
20 Box Step Ups (20)
30 Wallballs (14/10)