MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partners
200 Meter Med Ball Run
then,
Karaoke
Knee to Chest
Soldier Kicks
High Knees
Butt Kickers
Side Shuffles
Side Shuffle with Jumping Jacks
Heel Walk
Toe Walk
10 Meter Shuttle Run (Down & Back)
Mobility
Warm-up (No Measure)
Chest Stretch on Wall: 45 Seconds Each Side
Couch Stretch: 45 Seconds Each Side
Metcon
COMP: Metcon (3 Rounds for reps)
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees
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