MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2 Minutes of Row, Run, or Bike
into:
2 minutes foam roller
Upper Body
: 60 Puppy Pose
: 60 Shoulder to Floor
: 60 Wrist Stretches
Lower Body
2 Minutes Couch Stretch to each side
2 Minutes Pigeon Stretch to each side
:90 Butterfly Stretch
:90 Pike Stretch
:90 Kneeling Split
20 minute time cap from start of class
Gymnastics
Strict Handstand Push-Ups (5 x max effort)
5 sets of max effort STRICT HSPU. If you are unable to do strict HSPUs, use ab mats or pike on the box.
Metcon
Metcon (Calories)
30 Minute Workout
30 Minute Bike or Row
Every 5 minutes:
5 Strict Pull Ups
100′ Single Arm KB or DB Farmers Carry
:20 Hollow Hold
30 Minute Time Cap
As usual, our Thursday workouts are designed to be as intense or recovery mode as you choose for it to be.
Take your time stretching and loosening up from yesterday’s snatches !
A smooth 30 minute bike session with a triplet of work to be performed every 5 minutes.
Score if needed is calories on the bike or row or combination or row/bike.