MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Easy Row
Easy Bike
Single Unders
30 Seconds
Moderate Row
Moderate Bike
Quick Single Unders
20 Seconds
Faster Row
Faster Bike
High Single Unders
Mobility
Warm-up (No Measure)
Pigeon Pose: 45 Seconds Each Side
Metcon
COMP: Metcon (Time)
For Time:
800 Meter Run
100 Double Unders
1500 Meter Row
100 Double Unders
800 Meter Run
RAIN: Metcon (Time)
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1500 Meter Row
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
After Party
Metcon (No Measure)
Midline Conditioning
3 Giant Sets:
40 Meter Single Dumbbell Overhead Walking Lunge (Change Arms at 20M)
30 Weighted Abmat Sit-ups
10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)
Rest 2 Minutes Between Sets