MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2 Relay
AMRAP 8:
10 Meter AbMat Overhead Walking Lunge (Right Arm)
5 AbMat Sit-ups
10 Meter AbMat Overhead Walking Lunge (Left Arm)
Other Partner: Dumbbell Front Rack Hold (35/20)
Metcon
COMP: Metcon (Time)
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (55/35)
FIT: Metcon (Time)
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (35/20)
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