MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100 Meter Run
30 Seconds Active Spidermans
30 Seconds Active Divebombers
100 Meter Run
30 Second Front Plank
30 Second Superman Hold
100 Meter Run
30 Second Right Side Plank
30 Second Left Side Plank
100 Meter Run
20 Meter KB Waiter’s Carry Right Side
20 Meter KB Waiter’s Carry Left Side
Kettlebell Warmup
Each Side With Single Light Kettlebell:
5 Deadlifts
5 Russian Kettlebell Swings
5 Hang Power Cleans
5 Front Squats
5 Strict Press & Reach
Metcon
COMP: Metcon (Time)
5 Rounds:
100 Meter Farmers Carry (53’s/35’s)
20 Push-Ups
30 AbMat Sit-ups
This should be a weight that athletes can complete the 100 meters with 1-2 quick breaks
FIT: Metcon (Time)
5 Rounds:
100 Meter Farmers Carry (35’s/26’s)
20 Push-Ups
30 AbMat Sit-ups
This should be a weight that athletes can complete the 100 meters with 1-2 quick breaks
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