MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Shuttle Runs
Walking Quad Stretch
Walking Knee to Chest
Moderate Shuttle Runs
Straight Leg Kicks
Cradle Stretch
Side Shuffle
Walking Samson
Walking Spidermans
Side Shuffle (Other Direction)
Air Squat + 3 Broad Jumps
Walkouts
*Right Arm Farmers Carry
Left Arm Farmers Carry
Right Arm Front Rack Dumbbell Carry
Left Arm Front Rack Dumbbell Carry
Right Arm Overhead Dumbbell Carry
Left Arm Overhead Dumbbell Carry
*(Using Lighter Dumbbell. Down and back each movement )
Extended Work
Warm-up (No Measure)
Athlete’s Choice: Spend 10-15 minutes working on mobility or one or two skills that need improvement.
Mobility:
— Upper Body —
1. Puppy Pose – 1:00
2. Shoulder to Floor – 1:00/each
3. Wrist Stretches – 1:00
— Lower Body —
1. Couch Stretch – 2:00/each
2. Pigeon Pose – 2:00/each
3. Butterfly – 1:30
4. Pike – 1:00
5. Straddle – 1:00
6. Kneeling Split – 1:00
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
15 Alternating Dumbbell Snatches (55/35)