MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

60 Seconds

Easy Bike or Row

Single Unders

Glute Bridges

45 Seconds

Moderate Bike or Row

High Single Unders

Single Leg Glute Bridges (Each Side)

30 Seconds

Fast Bike or Row

Fast Single Unders

Glute Bridge Walkouts*

*From a Glute Bridge, Walk Each Foot 4 Steps Out and 4 Steps In

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

COMP: Metcon (Weight)

On the 4:00 x 5 Rounds:

25/20 Calorie Assault Bike

50 Double Unders

5 Deadlifts

*Build in Deadlift Weight*
Athletes will build in deadlift weight across the five rounds

The aim is to choose heavy weights, but loads that you can complete unbroken every time

The score today is the heaviest weight lifted

FIT: Metcon (Weight)

On the 4:00 x 5 Rounds:

25/20 Calorie Row

75 Single Unders

5 Deadlifts

*Build in Deadlift Weight*
Athletes will build in deadlift weight across the five rounds

The aim is to choose heavy weights, but loads that you can complete unbroken every time

The score today is the heaviest weight lifted

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