MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With A Partner
400 Meter Medicine Ball Run
1:00 Minute
Partner Sit-ups
Partner Lateral Throws
Partner Chest Passes
Partner Squat Throws
Performed with Light Weight Medicine Ball
Metcon
COMP: Metcon (Time)
On the 10:00 x 3 Rounds:
200 Meter Run
20 Toes to Bar
200 Meter Med Ball Run (20/14)
20 Wallballs (20/14)
200 Meter Run
RX+ 30/20 Med Ball, Reduce WB’s and T2B reps to 15
The score is the slowest of the three rounds
FIT: Metcon (Time)
On the 10:00 x 3 Rounds:
200 Meter Run
25 Knees to Chest
200 Meter Med Ball Run (14/10)
25 Wallballs (14/10)
200 Meter Run
The score is the slowest of the three rounds
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