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)
Line Drills
Quad Stretch
Knee to Chest
Straight Leg Kicks
Walking Samson
Walking Spidermans
Side Lunges
Performed With 1 Light Kettlebell, 10 Meters
Farmers Carry Down & Back
20 Seconds Kettlebell Deadlifts
20 Seconds AbMat Sit-ups
Front Rack Carry Down & Back
20 Seconds Russian Kettlebell Swings
20 Seconds AbMat Sit-ups
Overhead Carry Down & Back
20 Seconds Kettlebell Swings
20 Seconds AbMat Sit-ups
*Down with the right, back with the left.
Metcon
Metcon (5 Rounds for reps)
5 Sets Max Effort Strict Pull-Ups
Score is total completed reps combined. Rest as needed between sets but you must complete all 5 sets within the 12 min. time frame
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
4 Rope Climbs (12′)
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups