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