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
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)
3 Rounds (low intensity)
3 Slow Wall Squats
3 Walkouts
3 Russian Baby Makers
3:00 Ski, Row, or Run:
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds (moderate intensity):
300 Meter Row
10 Dumbbell Hang Clean and Jerks (light load)
10 Glute Bridges
30 Double-Unders
*Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a very light dumbbell.
3:00 Ski, Row, or Run:
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace
3 Rounds (low intensity):
4 Scap Retractions
8 Superman Rocks
16 Overhead Circles (8 each direction)
*Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.