MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Samson Stretch
Flutter Kicks
Good Mornings 45/35
Back Squats 45/35
Push-up to Down Dog
Hollow Hold
Elbows Rotations 45/35
Strict Presses 45/35
Spiderman Stretch
Push-up Plank Hold
Stiff Legged Deadlifts 45/35
Front Squats 45/35
Extended Work
Warm-up (No Measure)
Athlete’s Choice: Spend 10-15 minutes working on a strength component you may have missed, 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 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
*100′ Walking Lunge
*Down and back 3 times the length of the rig
Extended Work
Warm-up (No Measure)
Alternating “On the Minute” x 12 (6 Rounds):
Minute 1 – 50 Double-Unders
Minute 2 – 50′ Handstand Walk (:45 Practice)