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