MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Indian Run
:30 Seconds
Easy Bike
Straight Leg Swings (Right Side)*
Easy Bike
Straight Leg Swings (Left Wide)
Easy Bike
Down Dog
*Holding onto a post for support, swing straight leg back and forth. Only go as high as you can maintain a neutral position.
Mobility
Warm-up (No Measure)
Wall Pigeon Pose: 45 Seconds Each Side
Seated Straddle: 30 Seconds Each Side (Center, Right, Left)
Metcon
COMP: Metcon (AMRAP – Reps)
8 Rounds:
40 Seconds Slam Balls (20/15)
20 Seconds Rest
40 Seconds Row/Bike Calories
20 Seconds Rest
Score is lowest rep total of the 8 rounds
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