MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds each
Samson Stretch
Squat to Med Ball
Spidermans
Med Ball Russian Twists
Push-up Shoulder Taps*
Med Ball Deadlifts
Push-up to Down Dog
Med Ball G2OH
*Using a lighter med ball*
*From a push-up plank position, alternate between touching the left shoulder with the right hand and the right shoulder with the left hand.
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)
5 Rounds:
21 Wallballs (20/14)
300′ KB Farmers Carry (53’s/35’s) 3x’s around rig
9 Strict Handstand Push-ups
Extended Work
Warm-up (No Measure)
Part A)
5×5 Bench Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups
Part B)
100 Banded Good Mornings
100 Banded Pull-Aparts