Announcements
Beginning this week, the 10AM Saturday class will move to 9AM.
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
50 Meter Empty Prowler
5 Tire Flips
10 Romanian Deadlifts
50 Meter Empty Sled Drag
Metcon
Metcon (Time)
Teams of 3 (For Time | 25 Minute Cap)
100 Deadlifts (135/95)
300 Meter Prowler Push (45/35)
75 Deadlifts (185/135)
15 Tire Flips
50 Deadlifts (225/155)
300 Meter Sled Drag (45/35)
DEADLIFT
1st Bar: 30+ Reps When Fresh
2nd Bar: 25+ Reps When Fresh
3rd Bar: 20+ Reps When Fresh
PROWLER PUSH
300 Meters = 12X
Metcon (Time)
Teams of 2 (For Time | 20 Minute Cap)
70 Deadlifts (135/95)
200 Meter Prowler Push (45/35)
50 Deadlifts (185/135)
10 Tire Flips
35 Deadlifts (225/155)
200 Meter Sled Drag (45/35)
DEADLIFT
1st Bar: 30+ Reps When Fresh
2nd Bar: 25+ Reps When Fresh
3rd Bar: 20+ Reps When Fresh
PROWLER PUSH
200 Meters = 8X
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