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