MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Soldier Kicks
Shuttle Runs
Knuckle Drags
Side Lunge
Cradle Stretch
Shuttle Runs
Walking Samson
Walking Spidermans
Windmills
Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Shuttle Runs
Side Shuffles
Skip for Height
Skip for Distance
Mobility
Warm-up (No Measure)
— Upper Body —
Puppy Pose – 1:00
Shoulder to Floor – 1:00/each
Wrist Stretches – 1:00
— Lower Body —
Couch Stretch – 2:00/each
Pigeon Pose – 2:00/each
Butterfly – 1:30
Pike – 1:00
Straddle – 1:00
Kneeling Split -1:00
Metcon
Metcon (Time)
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Practice Option 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
Metcon
Metcon (No Measure)
— Part #1 —
4:00 Erg Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minutes 3+4 – Moderate Pace
— Part #2 —
3 Rounds (low intensity):
3 Slow Wall Squats
4 Inchworms
5 Russian Baby Makers
— Part #3 —
3 Rounds (moderate intensity):
5 Suitcase Deadlifts (each side)
30 Double-Unders
10 Russian Kettlebell Swings (chest-level)
30 Double-Unders
15 AbMat Sit-Ups
*Rest :45s-1:00 between efforts.
— Part #4 —
3 Rounds (low intensity):
4 Scap Retractions
8 Superman Rocks
16 Overhead Circles (8 each direction)
— Part #5 —
4:00 Erg Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minutes 3+4 – Moderate Pace