MobTown CrossFit – CrossFit
Warm-up
Line Drills 3 (No Measure)
250 Meter Row
Quad Stretch
Knee to Chest
Windmills
Lunge w/twist
Inchworms
Toe Walk
Heel Walk
Bear Crawl
Burpee Broad Jumps
Mobility
Warm-up (No Measure)
PVC Pass Throughs: 45 seconds
Couch Stretch: 1 Minute/side
Child’s Pose on KB: 1 Minute
Weightlifting
Split Jerk (1-1-1-1-1-1-1)
Build to a 1 Rep Max Split Jerk.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scale: Helen (Time)
3 Rounds for time of:
500M Row
21 Kettlebell Swings 35/26
21 Jumping Pull-ups