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
Active Samson
Barbell Bent Over Rows
Higher Single Unders
Pausing Air Squats
Barbell Standing High Pulls (No Hips, Just Elbows High)
Faster Single Unders
Push-up to Down Dog
Barbell Front Squats
Banded Glute Activation
2 Rounds:
20 Seconds Squats
20 Seconds Glute Bridges
10 Lateral Steps Right
10 Lateral Steps Left
Mobility
Warm-up (No Measure)
Barbell Calf Smash: 1 Minute Each Side
Weightlifting
Push Press (10-10-10-10)
Complete 4 sets of 10 reps of Push Press. Add weight each set. Get heavy!!!!
Metcon
COMP: Metcon (Time)
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders
FIT: Metcon (Time)
3 Rounds:
10 Front Squats (135/95)
20 Pull-ups
75 Single Unders
BURN: Metcon (No Measure)
AMRAP 15
15 KB Front Squats
30 Jumping Pull-ups
75 Single Jump Rope