MobTown CrossFit – CrossFit


Warm-up (No Measure)

Row easy pace for 5 minutes with a sprint for the last 10 seconds of each minute.

Line Drills:

Quad Stretch

Knees to Chest

Walking Spidermans

Cradle Stretch

Lunge Twist

Carioca both directions

Butt Kicks

High Knees


5k Row (Time)

Max Effort 5k Row

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.


— 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

Extended Work

Romanian Deadlift (5-5-5-5-5)

This lift starts with bar at hip level with a “clean grip”. Your shoulders should be back behind the bar, chest up, your back remains flat, and your knees just slightly bent. This will be your starting position. (Hang Position)

Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, your shoulders back and let the bar slide down your legs. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided!

At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall, keeping weight in your heels. Complete the lift standing tall with shoulders behind the bar.