MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Stations:
1 Minute Easy Bike
1 Minute Spiderman Stretch
1 Minute Slamball Ball Foot Taps
1 Minute Moderate Bike
1 Minute Active Samson + Air Squat
1 Minute Slamball Deadlifts
1 Minute Faster Bike
1 Minute Push-up to Down Dog
1 Minute Slamball Strict Press & Reach
Mobility
Warm-up (No Measure)
Slamball Squat Hold: 45 Seconds
Child’s Pose on Slamball: 45 Seconds
Pigeon Pose: 45 Seconds Each Side
Metcon
COMP: Metcon (Time)
Teams of 3
AMRAP 25:
10/7 Calorie Assault Bike
10 Slamballs (20/15)
10 Shuttle Runs (10 Meters)
Mobility
Warm-up (No Measure)
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute