MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Single Unders
Spiderman Stretch
Squats to the Med Ball
Glute Bridges
Single Unders
Frog Hops
Squats with the Med Ball
Single-Leg Glute Bridge (30 Seconds Each Side)
Single Unders
Slow Burpees
Med Ball G2HO
Glute Bridge Walkouts
Metcon
COMP: Metcon (Time)
For Time:
25 Minute Time Cap:
50 Wallballs (20/14)
50 AbMat Sit-ups
100 Double Unders
40 Wallballs (20/14)
40 AbMat Sit-ups
80 Double Unders
30 Wallballs (20/14)
30 AbMat Sit-ups
60 Double Unders
FIT: Metcon (Time)
For Time:
50 Wallballs (14/10)
50 AbMat Sit-ups
150 Single Unders
40 Wallballs (14/10)
40 AbMat Sit-ups
120 Single Unders
30 Wallballs (14/10)
30 AbMat Sit-ups
90 Single Unders
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