MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

7 Minute AMRAP:

100 Meter Run

100 Meter Single Arm Farmers Carry

5 Burpees

1:00 Plank

10 Box Step-ups

Mobility

Warm-up (No Measure)

Pigeon Pose on Box: 1 Minute Each Side

Dumbbell Ankle Stretch on Box: 45 Seconds Each Side.

Wrist Stretch on Box: 30 Seconds Each Side

Metcon

COMP: Metcon (Time)

For Time:

20 MINUTE CAP

5 – 10 Meter Walking Lunge

3 – 10 Meter Handstand Walk

30 Dumbbell Box Step-Ups

3 – 10 Meter Walking Lunge

2 – 10 Meter Handstand Walk

20 Dumbbell Box Step-Ups

1 – 10 Meter Walking Lunge

1 – 10 Meter Handstand Walk

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 55/35)
10 Meters is one length of the rig.

FIT: Metcon (Time)

For Time:

20 MINUTE CAP

5 – 10 Meter Walking Lunge

5 – 10 Meter Bear Crawl

30 Dumbbell Box Step-Ups

3 – 10 Meter Walking Lunge

3 – 10 Meter Bear Crawl

20 Dumbbell Box Step-Ups

1 – 10 Meter Walking Lunge

1 – 10 Meter Bear Crawl

10 Dumbbell Box Step-Ups

Box: (20″)

Dumbbell: (Single 35/20)
10 Meters is one length of the rig.

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