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