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