MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2 minutes Row, Run, or Bike
into:
:60 Couch Stretch to each side
:60 Banded Shoulder Distraction to each side
:60 Pigeon to each side
ACTIVATION
2 Sets
10 Cal Bike
10 Glute Bridges
10 Hollow Rocks
10 PVC Pass Throughs
10 Single Arm DB Press to each side
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats
20 minute time cap from start of class
Gymnastics
5 minute max Strict Handstand Pushups
Break up sets however you like. Goal is max # of strict HSPUs in 5 minutes.
If unable to do strict, do pike hspu on box. If you have a lot of time left after your strict hspus, you can get more reps using a box.
Metcon
Metcon (Time)
On the 10:00 x 3 Rounds
400m Run
30/24 Cal Row
200m WB Run (30/20)
20 Double DB Squats (50s/35s)
Score is your slowest round.