MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Single Unders
Glute Bridges
Front Plank
High Single Unders
Single Leg Glute Bridges (30 Seconds Each Side)
Side Planks (30 Seconds Each Side)
2 Rounds
1 Minute Wall Sit
30 Seconds Slow Air Squats
Mobility
Warm-up (No Measure)
Couch Stretch: 1 Minute Each Side
Metcon
COMP: Metcon (Time)
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
FIT: Metcon (Time)
100-70-40:
Single Unders
50-35-20:
AbMat Sit-Ups
Directly Into…
100-70-40:
Single Unders
50-35-20:
Air Squats
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