MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
3 min Run, Bike, or Row
Upper Body
:60 Puppy Pose
:60 Shoulder to Floor
:60 Wrist Stretch
20 PVC Pass throughs (10 wide, 10 narrow)
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
Weightlifting
Thruster (5×3)
Work up to a heavy set of 3. Barbell will come from the RIG.
Metcon
Metcon (AMRAP – Rounds and Reps)
Veterans Day WOD
21 Min AMRAP
400m Run
11 Thrusters (95/65)
11 Lateral BB Burpees
Rx+ (135/95)
Bar facing burpees