MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
200 Meter Run
30-20-10 Seconds
Single Unders
Active Samson
AbMat Sit-ups
Metcon
COMP: Metcon (Time)
For Time:
1 Mile Run
Directly Into…
50-40-30-20-10:
Double Unders
AbMat Sit-ups
FIT: Metcon (Time)
For Time:
1 Mile Run
Directly Into…
75-60-45-30-15
Single Unders
50-40-30-20-10
AbMat Sit-ups
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. T Stretch – 1:00/each side
3. Shoulder to Floor – 1:00/each
4. Wrist Stretches – 1:00
— Lower Body —
1. Pigeon Pose – 2:00/each
2. Butterfly – 1:30
3. Pike – 1:00
4. Straddle – 1:00
5. Kneeling Split – 1:00
6. Calf Stretch – 1:00/each
7. Couch Stretch – 2:00/each