MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Medicine Ball Foot Taps
Easy Single Unders
Samson Stretch
Medicine Ball Deadlifts
Quick Single Unders
Spiderman Stretch
Air Squats to Medicine Ball
Higher Single Unders
Push-up to Down Dog
Mobility
Warm-up (No Measure)
:45 Child’s Pose on KB
:60 Ankle Stretch w/KB (:30 s each side)
Metcon
Metcon (Time)
25-20-15-10-5:
Box Jump Overs (24″/20″)
Toes to Bar
Directly Into…
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)
Extended Work
Warm-up (No Measure)
Not for Score:
Accumulate 1:30 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension
Bench Press (10-10-10-10-10)
This is only Extra Work today. Not required for anyone.
Grip bar at the same spot you Press overhead. Make sure you have a spotter.
Increase weight across all sets.