MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike
Down Dog
Moderate Bike
Up Dog
Faster Bike
Metcon
COMP: Metcon (Time)
Buy-In:
35/25 Calorie Assault Bike
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Cash-Out:
35/25 Calorie Assault Bike
FIT: Metcon (Time)
Buy-In:
35/25 Calorie Row
75-60-45-30-15 :
Single Unders
50-40-30-20-10:
AbMat Sit-ups
Cash-Out:
35/25 Calorie Row
Extended Work
Gymnastics
Focus Work
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 10 Meter HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 10 Meter HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 10 Meter HS Walk
As options, dumbbell strict presses work for strict handstand pushups. For the handstand walking, a full minute of practice (or a handstand hold against the wall, 2 sets of :15s each) fits well.
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