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)
Buddy 1
Fish Game on Rower
Buddy 2
1 Minute: Shuttle Runs
1 Minute: Walking Spidermans
1 Minute: Walking Samson
1 Minute: Walking Inchworms
*Score is Combined Total of Fish Game Scores
Mobility
Warm-up (No Measure)
Child’s Pose: 1 Minute
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Metcon
COMP: Metcon (Time)
3 Rounds:
400 Meter Run
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)
FIT: Metcon (Time)
3 Rounds:
400 Meter Run
10 Power Cleans (115/75)
500/400 Meter Row
10 Push Jerks (115/75)
FIT: Metcon (Time)
3 Rounds:
28/20 Calorie Assault Bike
20 DB Deadlifts
500/400 Meter Row
20 Hang C & J (Alternating at 5)
After Party
Strict Gymnastics
Strict Gymnastics
0:00 – 5:00
Handstand Floater Practice
5:00 – 10:00
3 Strict Chest to Bar Pull-ups
3 Deadstop Strict Handstand Push-ups
10:00 – 15:00
5 Strict Toes to Bar
10 Pausing Hip Extensions
15:00 – 20:00
3 Inchworms
3 Pausing Ring Rows
Handstand Floater*
Kick Up to Handstand on Wall
Aim For a Straight Body
Gently Kick Off Wall to Find Balance Point
Adjust Balance Through the Fingertips