MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Thursday :30 Mobility
Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the provided stretches are designed so that we can do these at home if need be.
UPPER BODY
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
LOWER BODY
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
MOVEMENT VIDEOS
Puppy Pose
https://www.youtube.com/watch?v=wQcE38nMKpI
Shoulder to Floor
https://www.youtube.com/watch?v=u2zQEg-Eb1c
Wrist Stretches
https://www.youtube.com/watch?v=kjoVDajRxZ0
Couch Stretch
https://www.youtube.com/watch?v=YyiDDJb_tgw
Pigeon Pose
https://www.youtube.com/watch?v=sFvViEiegKw
Butterfly
https://www.youtube.com/watch?v=uMHTM3IX2HU
Pike
https://www.youtube.com/watch?v=gst-Z4Z8WM8
Straddle
https://www.youtube.com/watch?v=O5vMN6aCT98
Kneeling Split
https://www.youtube.com/watch?v=ZZjdPrytaZs
Metcon
Metcon (Calories)
Optional Active Recovery
For Quality:
4:00 on any Machine
40 Sit-ups
40 Russian Kettlebell Swings
3:00 on any Machine
30 Sit-ups
30 Russian Kettlebell Swings
2:00 on any Machine
20 Sit-ups
20 Russian Kettlebell Swings
1:00 on any Machine
10 Sit-ups
10 Russian Kettlebell Swings
Score if needed is total calories accumulated Stimulus
– Steady sustainable movement here is always our goal for active recovery.
– Another great opportunity to practice nasal breathing only.
– Movement quality and breathing are our main areas of focus.
– We could also use these sessions to try different things like training without music, listen to a podcast or audio book, or a more relaxing type of music than we normally train to.