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.