MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds Each
Shuttle Runs
Quad Stretch
Knee to Chest
Knuckle Drag
Shuttle Runs
Side Lunges
Cradle Stretch
Straight Leg Kicks
Shuttle Runs
Walking Spidermans
Walking Samson
Inchworms
Shuttle Runs
Front Plank
Side Plank (Right)
Side Plank (Left)
Shuttle Runs
Push-ups
Sit-ups
Air Squats
Shuttle Runs
High Knees
Butt Kickers
Skip For Height
Mobility
Warm-up (No Measure)
Couch Stretch: 45 Seconds Each Side
Straddle Stretch with Kettlebell: 45 Seconds
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
10 Russian Kettlebell Swings (53/35)
10 AbMat Sit-ups
2 x 50 Meter run
20 Russian Kettlebell Swings (53/35)
20 AbMat Sit-ups
4 x 50 Meter Shuttle Runs
30 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
6 x 50 Meter Shuttle Runs
…
Continue Above Rep Scheme Until Time Expires
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
10 Russian Kettlebell Swings (35/26)
10 AbMat Sit-ups
2 x 50 Meter Shuttle Runs
20 Russian Kettlebell Swings (35/26)
20 AbMat Sit-ups
4 x 50 Meter Shuttle Runs
30 Russian Kettlebell Swings (35/26)
30 AbMat Sit-ups
6 x 50 Meter Shuttle Runs
…
Continue Above Rep Scheme Until Time Expires
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)
10 Rounds Not For Time:
20/15 Calorie Row
After Each Round: 30 Second Front Plank