MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:45 Seconds
Easy Row
Push-up to Down Dog
Air Squats
:30
Moderate Row
Spiderman Push-ups
Abmat Sit-ups
:20
Fast Row
Inchworm to Push-up
Pull-ups
Mobility
Warm-up (No Measure)
Squat Hold: 1 Minute
Couch Stretch: 90 Seconds Each Side
Squat Hold: Repeat For 1 Minute
Metcon
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
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