MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Toe Touch to Overhead Reach
Push-up to Down Dog
Active Samson
Active Spidermans
As a Team
400 Meter Med Ball Run
200 Meter Empty Sled Push
*One person carrying or pushing weight at a time. Everyone has to get a turn before the team returns.
Metcon
Metcon (AMRAP – Rounds)
Each Class Competes as a Team:
AMRAP 25:
50 Meter Sled Push (90/45)
100 KB Farmer’s Carry (53/35)
200 Meter Run
Score is completed rounds by each team member.
Team members may lap one another on the Farmer’s Carry and Run.
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