MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike
Up Dog
Front Plank
Moderate Bike
Down Dog
Right Side Plank
Faster Bike
Push-up to Down Dog
Left Side Plank
:30 Seconds
Right Side Farmers Walk
Right Side Bent Over Rows
Left Side Farmers Walk
Left Side Bent Over Rows
*Completed with lighter kettlebell than we’re using in the workout
Metcon
COMP: Metcon (Time)
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups
FIT: Metcon (Time)
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Row
10 Pull-ups
200 Meter Farmers Carry (35/26)
2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Row
10 Pull-ups
200 Meter Farmers Carry (35/26)
1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Row
10 Pull-ups
BURN: Metcon (Time)
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Row
10 Ring Rows
200 Meter Farmers Carry
2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Row
10 Ring Rows
200 Meter Farmers Carry
1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Row
10 Ring Rows
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