MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Seconds:
Shuttle Runs
Samson Stretch
2 Rounds
30 Seconds:
Row
Spiderman Stretch
2 Rounds
30 Seconds:
Burpees
Inchworm to Push-up
Metcon
COMP: Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
15 Burpees over Rower
AMRAP 10 Meter Shuttles
Rest 4 Minutes Between Rounds
Score is lowest number of shuttle runs over 5 rounds.
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