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 Second Jump / :40 Second Stretch
Lateral Hops Over Bar
Walkouts
Forward and Back Hops Over Bar
Push-up to Down Dog
Easy Single Unders
Active Samson
Higher Single Unders
Active Spidermans
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Warm-up (No Measure)
:90 seconds Front Rack Stretch
1:00 Wrist Stretch
Metcon
Rx: Metcon (Time)
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
Climb in weight on the hang squat clean. Score is slowest round.