MobTown CrossFit – CrossFit


Warm-up (No Measure)

1-2 minutes per stretch depending on soreness:

Puppy Pose

Shoulder to Floor

Wrist Stretches

Couch Stretch

Pigeon Pose




Kneeling Split

*General Movement Prep and Set-Up*


Metcon (No Measure)

EMOM 25 Minutes:

Min. 1 – 12 GHDs / Ab-Mat Weighted Sit-Ups

Min. 2 – 50 Double Unders

Min. 3 – 75 ft. KB Farmer’s Carry (32 kg. / 24 kg.)

Min. 4 – Calorie Row / Bike (15 cal. / 10 cal.)

Min. 5 – REST
Coaches: Order does not matter for this active recovery WOD. Stagger athletes in heats if needed, but do ensure that each athlete rows or bikes on the 4th movement so they can go hard if needed for the full minute into the rest minute.