MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1-2 minutes per stretch depending on soreness:
Puppy Pose
Shoulder to Floor
Wrist Stretches
Couch Stretch
Pigeon Pose
Butterfly
Pike
Straddle
Kneeling Split
*General Movement Prep and Set-Up*
Metcon
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.