MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Samson Stretch
Front Plank
Lunge
Moderate Bike
Spidermans Stretch
Right Side Plank
Reverse Lunge
Faster Bike
Push-up to Down Dog
Left Side Plank
Air Squats
Metcon
Metcon (Time)
For Time:
24/21 Calorie Bike, 24/21 Calorie Row
100′ Walking Lunge
21/18 Calorie Bike, 21/18 Calorie Row
100′ Walking Lunge
18/15 Calorie Bike, 18/15 Calorie Row
100′ Walking Lunge
15/12 Calorie Bike, 15/12 Calorie Row
100′ Walking Lunge
12/9 Calorie Bike, 12/9 Calorie Row
At Home
EQUIP: Metcon (AMRAP – Reps)
WARM-UP
30 Seconds
Mountain Climbers
Push-up Plank Hold (On Hands)
Spiderman Stretch
PVC Pass Throughs
Moderate Run
Hollow Hold
Inchworm to Push-up
PVC Dislocate
Faster Run
Alternating Bird Dogs
Push-up to Down Dog
PVC Virtual Pull-ups
Warm up Demo video
Metcon demo
METCON
8 Rounds (20 Seconds On + 10 Seconds Off):
Strict Pull-ups
Sit-ups
Push-ups
Air Squats
Working with all bodyweight movements in this Tabata style workout
Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest
You’ll complete all 8 rounds at one movement before advancing to the next
Keep a running count of the numbers completed at each station
Your final score is total reps accumulated over the workout
NONE: Metcon (AMRAP – Reps)
WARM-UP
30 Seconds
Mountain Climbers
Push-up Plank Hold (On Hands)
Spiderman Stretch
PVC Pass Throughs*
Moderate Bike
Hollow Hold
Inchworm to Push-up
PVC Dislocate*
Faster Bike
Alternating Bird Dogs
Push-up to Down Dog
PVC Virtual Pull-ups*
*Use broomstick, rake, curtain rod…
METCON
8 Rounds (20 Seconds On + 10 Seconds Off):
Odd Object Rows
Sit-ups
Push-ups
Air Squats
Working with all bodyweight movements in this Tabata style workout
Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest
You’ll complete all 8 rounds at one movement before advancing to the next
Keep a running count of the rep numbers completed at each station
Your final score is total reps accumulated over the workout
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