MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 3:
Alternating with a Buddy:
Buddy 1: 30 Second Bike (Increase Pace Each Round)
Buddy 2: 30 Second Hollow Hold
AMRAP 3:
Alternating with a Buddy:
Buddy 1: 30 Second Push-up to Down Dog
Buddy 2: 30 Second Arch Hold
AMRAP 3:
Together with Buddy:
100 Meter Run
10 Synchro Sit-ups
Mobility
Warm-up (No Measure)
Couch Stretch: 1:30 Each Side
Metcon
COMP: Metcon (Time)
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
FIT: Metcon (Time)
Every 5 Minutes x 5 Rounds:
400 Meter Run
15/12 Calorie Row
15 Knees to Chest
Metcon
BURN: Metcon (Time)
Every 5 Minutes x 5 Rounds:
400 Meter Row
8 Burpees
15 Toes to Rig
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