MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
30 Seconds:
Easy Row
Right Side Plank
Right Side Kettlebell Deadlift
Active Samson
1 Round
30 Seconds:
Moderate Row
Left Side Plank
Left Side Kettlebell Deadlift
Active Samson
1 Round
30 Seconds:
Faster Row
Front Plank
Double Kettlebell Deadlift
Active Samson
*Performed with Lighter Kettlebells
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Meter Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Meter Walking Lunge
200 Meter Farmers Carry (35’s/24’s)
30 AbMat Sit-ups
400 Meter 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. 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