MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

2 Rounds

200m run

15 ab mat sit ups or GHDs

15 KB Deadlifts

15 Air Squats

16 Step Back Lunges

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

500m Row

100m Farmers Carry

400m Run

10 Pushups

20 Air Squats

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