MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Samson
Reverse Lunges
45 Seconds
Moderate Row
Spiderman Stretch
Air Squats
30 Seconds
Faster Row
Push-up to Down Dog
Single Dumbbell Strict Press (Hold Each Side of the Rubber)
Mobility
Warm-up (No Measure)
Dumbbell Ankle Stretch: 45 Seconds Each Side
Dumbbell Goblet Squat Hold: 45 Seconds
Child’s Pose on Ball: 45 Seconds
Metcon
COMP: Metcon (Time)
30-20-10:
Row Calories
Alternating Dumbbell Box Step-ups (55/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (55/35)
Wallballs (20/14)
FIT: Metcon (AMRAP – Rounds and Reps)
30-20-10:
Row Calories
Alternating Dumbbell 20″ Box Step-ups (35/20)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (35/20)
Wallballs (20/14)
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