MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

Metcon

Metcon (Time)

Active Recovery WOD:

EMOM, 25 Minutes:

Min. 1 – :30 L-Sit Hang

Min. 2 – 10 Ring Dips

Min. 3 – 100 Meter Run

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

Min. 5 – Rest
Coaches: Feel free to stagger athletes so that everyone has the Calorie Bike right before the minute rest. Ensure that athletes have appropriate but challenging scales for L-Sit hangs. Your score will be 25 minutes if all 5 rounds were completed within the allotted minute time frame.