MobTown CrossFit – CrossFit


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.


1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute


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


Puppy Pose

Shoulder to Floor

Wrist Stretches

Couch Stretch

Pigeon Pose




Kneeling Split


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.