MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 3 Relay
AMRAP 5:
5 Right Arm Overhead Walking Slam Ball Lunge
5 Sit-ups
5 Left Arm Overhead Walking Slam Ball Lunge
AMRAP 5:
10 M Bear Crawl Down
5 Push-ups
10 M Crab Walk Back
*One partner works at a time. Lunge down with Slam Ball, complete 5 sit-ups or push-ups, lunge back with Slam Ball and switch off to next partner. Same format for part 2.
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:
5 Strict Handstand Push-ups
10 Strict Pull-ups
30 Meter Walking Lunge
20 AbMat Sit-ups
Metcon
Scale: Metcon (Time)
5 Rounds:
5 Seated DB Press 35/20
20 Jumping Pull-ups
30 Meter Walking Lunge
20 AbMat Sit-ups