Announcements
2019 MobTown Open Championship begins soon. Are you in? Make sure you sign up on the whiteboard or let a Coach know if you wish not to participate. Coach Brent & Coach Bacon will be drafting Teams Wednesday.
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:20 Seconds
Easy Shuttle Runs
Quad Stretch
Knees to Chest
Straight Leg Kicks
Cradle Stretch
Moderate Shuttle Runs
Walking Samson
Walking Spidermans
3 Air Squats + 1 Broad Jump
Inchworm
Faster Shuttle Runs
Side Lunges
Side Shuffles
High Knees
Butt Kickers
Mobility
Warm-up (No Measure)
Child’s Pose: 1 Minute
Chest Stretch: 1 Minute
Weightlifting
Snatch (11 Minute EMOM )
On the Minute x 11:
Minute 1: 1 @ 70%
Minute 2: 1 @ 75%
Minute 3: 1 @ 80%
… Minute 4 – Rest
Minute 5: 1 @ 75%
Minute 6: 1 @ 80%
Minute 7: 1 @ 85%
… Minute 8 – Rest
Minute 9: 1 @ 80%
Minute 10: 1 @ 85%
Minute 11: 1 @ 90%
Metcon
Metcon (Time)
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (55/35)
12 Burpees
12 x 10 Meter Shuttles
Score is Slowest Round