MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Front Plank
Samson Stretch
Moderate Row
Right Side Split Squat
Left Side Split Squat
Faster Row
Right Side Plank
Left Side Plank
Dumbbell Warmup
30 Seconds Each
Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)
Goblet Alternating Reverse Lunges
Goblet Squats
Performed With 1 Light Dumbbell:
Metcon
COMP: Metcon (AMRAP – Reps)
AMRAP 5:
60 Meters Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
30 Meters Dumbbell Walking Lunge (55/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
60 Meters Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row
Score is the sum total of the 3 max calorie rows
You should have at least 1 minute on the rower each round, so adjust reps as needed or cap your first two movements at 4 minutes
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