MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5:00 Row. Sprint last 10 seconds of each minute
30 Seconds
Spiderman Stretch
Samson Stretch
Push-up to Down Dog
Air Squats
Metcon
Metcon (No Measure)
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski or Run
3 Strict Pull-ups
6 Push-ups
9 Kettlebell Swings
12 Air Squats
15 AbMat Sit-ups
Directly Into…
3 Rounds (Not For Score):
2 Minute Light Bike, Row, Ski or Run
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Barbell: 40-50% of 1RM Clean and Jerk
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