MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Minutes
Teams of 2:
5 Calorie Bike
10 Meter Walking Lunge with AbMat on Head
20 Meter Bear Crawl
Switch After Full Rounds
If AbMat Falls Off Head: 3 Sit-ups
Teams with the Most Rounds Win
Mobility
Warm-up (No Measure)
Pigeon Pose on Box: 1 Minute Each Side
Kettlebell Ankle Stretch on Box: 30 Seconds Each Side
Metcon
COMP: Metcon (4 Rounds for reps)
Tabata:
Kettlebell Swings (53/35)
Assault Bike Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Assault Bike Calories
TABATA
8 Rounds:
20 Second On
10 Second Off
Athletes will complete all 8 rounds on one movement before moving to the next
There is no rest between movements beyond the 10 seconds
Your score at each interval is the total reps completed over the 8 rounds
Your final score will be the sum total of reps completed at all 4 movements
FIT: Metcon (4 Rounds for reps)
Tabata:
Kettlebell Swings (35/26)
Assault Bike Calories
Kettlebell Box Step-ups (35/26 to 20)
Assault Bike Calories
TABATA
8 Rounds:
20 Second On
10 Second Off
Athletes will complete all 8 rounds on one movement before moving to the next
There is no rest between movements beyond the 10 seconds
Your score at each interval is the total reps completed over the 8 rounds
Your final score will be the sum total of reps completed at all 4 movements
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