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)
:30 Seconds
Easy Bike
Samson Stretch
Moderate Bike
Spidermans Stretch
Faster Bike
Push-up to Down Dog
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)
Front Rack Stretch: 40 Seconds
Pigeon Pose: 40 Seconds Each Side
Weightlifting
Back Squat (5,5,5,5,5)
Warm-up to 70-75% of your 1RM Back Squat and complete 5×5 at 75-85% of your 1 RM. Keep the same weight across. Rest between sets should be at least 2-3 mins.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
10 Push Jerks (165/110)