MobTown CrossFit – CrossFit


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 (AMRAP – Rounds and Reps)


300m row

200m WB run

10 wall balls

10 Pull Ups

15 Push Ups

20 Air Squats


Metcon (No Measure)


Upper Body

:60 Puppy Pose

:60 Downward Dog

:60 Shoulder to


: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.