MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Inchworm to Push-up
Moderate Bike
Glute Bridge Walkouts
Faster Bike
Hollow Hold
30 Seconds
Kettlebell Farmers Carry (30s Each Side)
Kettlebell Bent Over Rows (30s Each Side)
Kettlebell Overhead Carry (30s Each Side)
Kettlebell Stict Press (30s Each Side)
Kettlebell Deadlifts
Russian Kettlebell Swings
*Warmup Performed With a Single Light Kettlebell
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
21/15 Calorie Assault Bike
15 Kettlebell Swings (53/35)
2 Rope Climbs
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
21/15 Calorie Assault Bike
15 Kettlebell Swings (35/26)
4 Rope Planks
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