Announcements
Happy Labor Day Only 1 class today at 9 am.
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike or Row
Active Spidermans + Hamstring Stretch
Walking Lunges Around Rig
Moderate Bike or Row
Active Samson + Air Squat
Single Arm Dumbbell Farmers Carry Around Rig
Faster Bike or Row
Active Divebombers
Single Arm Dumbbell Overhead Carry Around Rig
Mobility
MOB: Warm-up (No Measure)
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 1 Minute
Gymnastics
GYM: Metcon (No Measure)
8 Rounds:
30 Double-Unders
5/3 Kipping Handstand Pushups
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (55/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24/20)
20 Pull-ups
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (35/20)
25/18 Calorie Row
20 Dumbbell Box Step-Ups (20)
10 Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches
20 Calorie Row
20 Box Step-Ups
20 Ring Rows