MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Shuttle Runs
Samson Stretch
Single Arm Farmers Carry (30 Seconds Each Side)
40 Seconds
Moderate Shuttle Runs
Inchworm to Push-up
Single Arm Front Rack Carry (20 Seconds Each Side)
30 Seconds
Faster Shuttle Runs
Alternating Reverse Lunges
Single Arm Waiters Carry (15 Seconds Each Side)
Performed with 1 Light Kettlebell
Metcon
COMP: Metcon (Time)
5 Rounds:
200 Meter Run
100 Meter Farmer’s Carry (53/35)
20 Kettlebell Swings (53/35)
FIT: Metcon (Time)
5 Rounds:
200 Meter Run
100 Meter Farmer’s Carry (35/26)
20 Kettlebell Swings (35/26)
BURN: Metcon (Time)
5 Rounds:
15 Calorie Assault Bike
100 Meter Farmer’s Carry
20 Kettlebell Swings
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