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