MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
400 Meter Easy Run
30 Seconds
Inchworm to Push-up
Slow Air Squats
Hollow Hold
Inchworm to Push-ups
Air Squats with Arms Overhead
Arch Hold
Inchworm to Push-ups
Jumping Air Squats
Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Front Rack Stretch: 1 Minute
Pigeon Pose with Wrist Stretch: 1 Minute Each Side
Metcon (Time)
Two person teams
4 rounds:
200m run
20 lungesters (75/55)
30 toes to bar
40 slam balls (20/15)
Rx+ – (95/65)
35 minute time cap
Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don’t allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN complete a thruster!!!