MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Seconds Each:
Row
Bike
Plank
Increase Pace Each Round on Machines
Planks:
Round 1: Front Plank
Round 2: Right Side Plank
Round 3: Left Side Plank
Metcon
COMP: Metcon (AMRAP – Reps)
3 Rounds For Total Reps:
3 Minute Calorie Row
2 Minute Calorie Bike
1 Minute AbMat Sit-ups
Rest 2 Minutes Between Rounds
The score is total reps accumulated across the 3 rounds
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