MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Shoulder Distraction – 1:00/side
2. Foam Roll Lats – 1:00/side
3. Wall Triceps Stretch – 1:00/side
Lower Body
1. Bottom Squat Hold – 2:00
2. Spiderman Stretch – 1:00/side
3. Frog Pose – 1:00
ACTIVATION
3 Rounds for Quality:
1:00/0:45/0:30 Row (Decrease Each Round)
30′ Single Arm Farmers Carry/arm
10 Jump Squats
10 Scap Pull-Ups
MOVEMENT VIDEOS
Banded Shoulder Distraction
https://www.youtube.com/watch?v=M0yqrhgwFfw
Spiderman Stretch
https://www.youtube.com/watch?v=JWM3u61SfcI
Frog Pose
https://www.youtube.com/watch?v=krPrkio2uXs
Scap Pull-Ups
https://www.youtube.com/watch?v=ORkwXCf7fko
Metcon
Metcon (Time)
2 person teams
6 “Bergeron Beep Test” Complexes
100/70 Cal Row
6 “Bergeron Beep Test” Complexes
100/70 Cal Row
6 “Bergeron Beep Test” Complexes
1 “Bergeron Beep Test” Complex:
7 Thrusters (75 / 55 lb)
7 Pull-Ups
7 Burpees