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)
1 Minute
Samson Stretch
Walkouts
Slow Air Squats
:45 Seconds
Samson Stretch
Walkouts
Slow Air Squats
:30 Seconds
Samson Stretch
Walkouts
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Warm-up (No Measure)
Wrist Stretch: 45 Seconds
Banded Lat Stretch: 45 Seconds Each Side
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
Extended Work
Warm-up (No Measure)
On the 0:00 – 21/15 Calorie Row
On the 1:30 – 18/13 Calorie Row
On the 3:00 – 15/11 Calorie Row
On the 5:00 – 21/15 Calorie Row
On the 6:30 – 18/13 Calorie Row
On the 8:00 – 15/11 Calorie Row
On the 10:00 – 21/15 Calorie Row
On the 11:30 – 18/13 Calorie Row
On the 13:00 – 15/11 Calorie Row
Choose a calorie total that is attainable for where we are today. Aim to be complete with the first row by the :50 mark. If this is not the case for us today, below are some options for modifications:
18/13 Calories
15/11 Calories
12/9 Calories
Or
15/11 Calories
12/9 Calories
9/7 Calories