Announcements

* Big workout inspired by the Boston Marathon that includes 3 miles of running
* Looking to complete under 45 minutes
* With a long time domain and simpler movements, we’ll get into the workout fairly quickly today

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

*Followed By….*

30 Seconds

AbMat Sit-ups

Air Squats

Push-up to Down Dog

Kettlebell Deadlifts

Russian Kettlebell Swings

Box Step-ups

Box Jumps (Step Down)

Mobility

Warm-up (No Measure)

Couch Stretch: 1 Minute

Ankle Stretch: 1 Minute/side on box

Heel Walk:

Toe Walk:

Metcon

COMP: Metcon (Time)

2 Rounds:

400 Meter Run, 26 Hand Release Push-ups

400 Meter Run, 26 Kettlebell Swings (53/35)

400 Meter Run, 26 AbMat Sit-ups

400 Meter Run, 26 Deadlifts (75/55)

400 Meter Run, 26 Air Squats

400 Meter Run, 26 Box Jumps (24/20)

FIT: Metcon (Time)

2 Rounds:

200 Meter Run, 26 Push-ups

200 Meter Run, 26 Kettlebell Swings

200 Meter Run, 26 AbMat Sit-ups

200 Meter Run, 26 Deadlifts

200 Meter Run, 26 Air Squats

200 Meter Run, 26 Box Step-ups