201020

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY

:60 Banded Tricep Stretch

:90 Laying Front Rack Stretch

: 60 Walking Spiderman

:60 Pigeon pose to each side

ACTIVATION

EMOM 8:

Min 1: 15/12 cal row

Min 2: 10 Alternating Cossack Squats

Min 3: KB Deadlifts

Min 4: 5 push ups + 10 air squats

15 Minute time cap

Gymnastics

Strict Pull-Ups (5 x 5)

5 sets of 5 strict pull ups. Use a band if needed. Full extension down and make sure chin breaks plane of the bar.

10 minute time cap

Metcon

Metcon (Time)

30 MIN TIME CAP

3 Rounds:

400m Run

4 Rounds of Chief+

1 Round of Chief+:

3 Power Cleans (135/95)

6 Kipping HSPUs

9 Wallballs (20/14)

Rx+:

800m Run

3 Power Cleans (165/115)

6 Kipping HSPUs

9 Wallballs (30/20)
After finishing the run, you will complete 4 ROUNDS OF “THE CHIEF” before the next run.

If you can not complete this workout Rx+ in less than 30 minutes DO NOT DO RX+.