MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Buddy Relay
AMRAP 10:
5 Push-ups
10 Air Squats
100 Meters of “Rowling”
*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete 10 meter shuttle runs as penalty before other partner can begin their round. Switch after completing full rounds.
Metcon
COMP: Metcon (Time)
Every 4 Minutes x 5 Rounds:
20 Slamballs (20/15)
200 Meter Slamball Run (20/15)
20 Slamball Squats (20/15)
Score is Slowest of the 5 Rounds
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