MobTown CrossFit – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
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:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)
Extended Work
Warm-up (No Measure)
AMRAP 4:00 – 10 KBS (53/35), 25′ HS Walk
Rest 2:00
AMRAP 4:00 – 10 KBS (53/35), 25′ HS Walk