MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Glute Bridges + Air Squats
Moderate Row
Right Leg Glute Bride + Air Squats
Faster Row
Left Leg Glute Bride + Air Squats
*30 seconds for glute bridge, 30 seconds for air squats
Metcon
COMP: Metcon (Time)
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
FIT: Metcon (Time)
3 Rounds:
150 Alternating Single Unders
50 Air Squats
25/18 Calorie Row
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
50 Single Unders
25 Air Squats
15 Calorie Row
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