Announcements
April Row Challenge!
How many meters can you row in the month of April? Try to row 20,000 meters or more during April, and see your rowing skills improve! Post your meters accrued on the whiteboard or log your efforts in Wodify to track your progress. Ready, set, ROW!
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Single Unders
Mountain Climbers
Air Squats
Higher Single Unders
Push-up to Down Dog
Air Squats with Hands Overhead
Faster Single Unders
Push-up Shoulder Taps
Pausing Air Squats with Hands Overhead
Barbell Warmup
10 Calf Raises
5 Strict Press
10 Calf Raises
5 Push Press
10 Calf Raises
5 Push Jerks
Mobility
Warm-up (No Measure)
Right Lat Foam Roll
Banded Face Pulls
Left Lat Foam Roll
Banded Press & Reach
:45 seconds on each
Weightlifting
Deadlift (10-10-10-10)
Complete 4 sets of 10 adding weight each set.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (135/95)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
90 Single Jump Rope
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (115/75)
BURN: Metcon (No Measure)
AMRAP 18:
30 Mountain Climbers
25 Air Squats
20 Calorie Row
15 DB Push Press (35/20)