MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Soldier Kicks
High Knees
Butt Kickers
Side Shuffles
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Metcon
COMP: Metcon (Time)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (55/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
With the dumbbell snatch, the weight should be something we can hold on for unbroken sets throughout
COMP: Metcon (Time)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (35/20)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
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