MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Easy Row
Slow Squats to Medicine Ball (Butt to Ball)
40 Seconds
Moderate Bike
Moderate Row
Squats with Medicine Ball (Bear Hug Ball)
20 Seconds
Faster Bike
Faster Row
Jump Squats with Medicine Ball (Bear Hug Ball)
Mobility
Warm-up (No Measure)
Couch Stretch: 45 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side
Metcon
COMP: Metcon (Time)
2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)
FIT: Metcon (Time)
2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (14/10)
Metcon (Time)
2 Rounds:
35 Calorie Assault Bike
800 Meter Row
50 Medball Thrusters
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