MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Active Samson

:60 Alternating Bird Dogs

:35 Active Spiderman

:60 Shoulder Taps

:30 Down Dog

:60 Front Plank to Push Up Plank

:30 Up Dog

:60 Side Plank (:30 to each side)


Metcon (Time)

5 Rounds

100′ Walking Lunge w/Plate Overhead (45/25)

500m row (0.6 mile bike IF out of rowers)

25 GHDs (scale – weighted ab mat situps)
Walking Lunges – Back knee should touch the ground. Reach FULL extension with the lower body before stepping the other foot forward.

GHDs – Today is NOT a good day to start learning how or to “give it a go.” Please SCALE to weighted Ab-mat Situps if you are not proficient with GHDs.