MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Samson Stretch
Front Plank
Moderate Bike
Spidermans Stretch
Right Side Plank
Faster Bike
Push-up to Down Dog
Left Side Plank
Kettlebell Warmup
20 Seconds Each with Light Kettlebell:
Suitcase Deadlifts (Right)
Suitcase Deadlifts (Left)
Deadlifts (Between Legs)
Russian Kettlebell Swings
Single Arm Farmers Carry (Right)
Single Arm Farmers Carry (Left
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
25/18 Calorie Assault Bike
25 AbMat Sit-ups
100m Double Kettlebell Farmers Carry (53’s/35’s)
At Home
EQUIP: Metcon (Time)
Demo video
WARM-UP
5 Rounds:
5 Russian Baby Makers
100m Jog
15 Dumbbell deadlifts
METCON
5 Rounds For Time:
100 Meter Single Dumbbell Farmers Carry
200 Meter Run
30 Dumbbell Swings
STIMULUS
Choose a heavier load if available for the single DB Farmer Carry
Use the 200m jog as recovery before getting back to the dumbbell swings
Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 setS
NONE: Metcon (Time)
WARM-UP
5 Rounds:
5 Russian Baby Makers Video
100m Jog or 10 x 10m Shuttle Runs
15 Odd-Object Deadlifts
METCON
5 Rounds For Time:
100m Odd-Object Carry
200m Run
30 Odd-Object Swings
STIMULUS
Set up a heavier load if available for the single odd-object carry
Use the 200m jog as recovery before getting back to the odd-object swings
Set up an odd-object weight for the swings that you could complete the set of 30 in 1 – 2 sets
After Party
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