MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

2 Rounds

.25 mile Assault Bike

10 Left Leg Lateral Box Step Ups

15 KB Deadlifts

10 Right Leg Lateral Box Step Ups

10 Step Back Lunges

10 PVC Pass Throughs (1st round wide grip, 2nd Round Narrow Grip)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1 mile Assault Bike

10 Alternating DUAL DB Box Step Ups (35s/20s) (24/20)

10 Strict Toes to Bar

100m DUAL KB Farmer’s Carry (53/35)
Can sub 1000m Row or 800m Run for Assault Bike

Mobility

Metcon (No Measure)

MOBILITY

Upper Body

:60 Puppy Pose

:60 Shoulder to Floor

:60 Wrist Stretch

Lower Body

2 min Couch Stretch to each side

2 min Pigeon Pose to each side

:90 Butterfly

:60 Pike

:60 Straddle

:60 Kneeling Split