MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2:00 T-Spine Smash with Foam Roller
Then:
Every 2:00 For 8:00
Row 12/9 Calories
5 Slow Empty bar front rack Lunge Complex*
*Reverse lunge right, left, squat all with barbell in the front rack position
Metcon
Metcon (Time)
Active Recovery WOD:
3 Rounds Not For Time:
1,000 Meter Row
30 GHDs / Ab-Mat Weighted Sit-Ups
1.3 Mile Assault Bike
Coaches: Please emphasize that this WOD is meant to be done “Not For Time”. Focus on quality reps and working out soreness/tightness.