Announcements
THANKSGIVING WEEK SCHEDULE
Monday: Regular Schedule
Tuesday: Regular Schedule
Wednesday: 5:30 am, and 11:30 am only
Thursday: Closed
Friday: 9:00 am only
Saturday: 9:00 am only
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes:
10 Glute Bridges
10 Kettlebell Deadlifts
2 Minutes:
20 Single Unders
10 Russian Kettlebell Swings
2 Minutes:
10 Single Leg Glute Bridges (5 Each Side)
10 Kettlebell Goblet Squats
*Performed with Light Kettlebell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Kettlebell Calf Smash: 30 Seconds Each Side
Kettlebell Ankle Stretch: 30 Seconds Each Side
Kettlebell Squat Hold: 30 Seconds
Weightlifting
Back Squat (5 x 5 15 minutes to build to a heavy set of 5)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
50 Single Unders
25 Air Squats
15 Kettlebell Swings (35/26)
After Party
Warm-up (No Measure)
Body Armor
3 Giant Sets:
14 Front Rack Step Back Lunges
21 Glute Bridges
Rest 3 Minutes Between Sets