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)
:40 Seconds
Easy Row
Easy Bike
Easy Side Lunges
:30 Seconds
Moderate Row
Moderate Bike
Moderate Side Shuffles
:20 Seconds
Faster Row
Faster Bike
Faster Shuttle Runs
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 (5 Rounds for reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30 Jumping Lunges
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds.