MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Toe Taps on Med Ball
Pigeon Pose (20 seconds each side)
Easy Bike
Med Ball Ground to Overhead
Child’s Pose on Med Ball
Moderate Bike
Med Ball Thrusters
Ankle Stretch on Post
Faster Bike
Metcon
COMP: Metcon (AMRAP – Reps)
Teams of 3
5 Rounds
Minute 1: Med Ball Cleans (20/14)
Minute 2: KB Swings
Minute 3: Max Calorie Bike
Minute 4: Rest
*Score is total reps
Athletes will rotate through 3 stations in this team workout
At the start of the workout (0:00), athlete 1 will start their Med Ball Cleans.
At the 1 minute mark, athlete 1 will move to their Kettlebell swings and athlete 2 will start their Med Ball Cleans
At the 2 minute mark, the first two athletes will advance forward and athlete 3 will start their Med Ball Cleans
Rotate through until all athletes have completed 5 rounds at each station
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