MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Single Unders
Down Dog
AbMat Sit-ups (No Arms)
Single Unders
Push-up to Down Dog
Straight Legged AbMat Sit-ups
Single Unders
Straight Leg Inchworms to Push-up
AbMat Sit-ups
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
COMP: Metcon (Time)
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
Compare to 180830
FIT: Metcon (Time)
For Time:
150 Single Unders, 50 Sit-ups, 200 Meter Run
120 Single Unders, 40 Sit-ups, 200 Meter Run
90 Single Unders, 30 Sit-ups, 200 Meter Run
60 Single Unders, 20 Sit-ups, 200 Meter Run
30 Single Unders, 10 Sit-ups, 200 Meter Run
Extended Work
Bench Press (5-5-5-5-5)
Complete 5 sets of 5 reps. Add weight each set.