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)
Line Drills
Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
1:00 Banded Lat Stretch
1:00 Couch Stretch
Gymnastics
Metcon
Handstand Walk
EMOM x 10
Odd Minutes, 2-10 Meter Waiter’s Carry w/KB
Even Minutes, 1-10 Meter HSW
Rx: Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)