MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Shuttle Runs
Active Samson
Plate Hops
Moderate Shuttle Runs
Active Spidermans
Plate Ground to Overhead
Faster Shuttle Runs
Push-up to Down Dog
Plate Counterbalance Squat (Press Away on Descent)
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 (Time)
On the 3:00 x 5 Rounds:
15 Ball Slams (20/15)
12 Shuttle Sprints
6 Deadlifts
Build in Loading on the Deadlift
Score is slowest round.
Extended Work
Warm-up (No Measure)
Not for Score:
Rotating Stations on the 2:00 x 2 Rounds (20:00 Total)…
A) 25/18 Calorie Ski Erg
B) 25 GHD Sit-Ups
C) 30/24 Calorie Row
D) 100 Double-Unders
E) 10 Cossack Squats + 10 Tail Pipe Squats