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
300m row
200m WB run
10 wall balls
10 Pull Ups
15 Push Ups
20 Air Squats
Mobility
Metcon (No Measure)
MOBILITY
Upper Body
:60 Puppy Pose
:60 Downward Dog
:60 Shoulder to
Floor
:60 Upward Facing Dog
: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
After Party
Core Work
3 Rounds, Not For Time
20 Hollow Rocks
10 Alligator Rolls
5 V-Ups from Hollow Position
1 Round
:30 Unbroken Hollow Body Hold
This is OPTIONAL and will more than likely not fit into the regular class time.