MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Easy Single Unders
Easy Row
45 Seconds
Moderate Bike
Quick Single Unders
Moderate Row
30 Seconds
Faster Bike
High Single Unders
Faster Row
Mobility
Warm-up (No Measure)
Pigeon Pose: 1 Minute Each Side
Calf Stretch on Post: 30 Seconds Each Side
Metcon
COMP: Metcon (Time)
For Time:
600 Meter Run
125 Double Unders
2k Row
125 Double Unders
600 Meter Run
FIT: Metcon (Time)
For Time:
40/30 Calorie Assault Bike
250 Single Unders
2k Row
250 Single Unders
40/30 Calorie Assault Bike
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