MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
ACTIVATION
3 Rounds for Quality:
30 Double Unders
10 Air Squats
0:20s Handstand Hold
250m Row
MOVEMENT VIDEOS
Barbell Forearm Smash
https://www.youtube.com/watch?v=6dEM-RmBG7k
Wrist Stretch
https://www.youtube.com/watch?v=kjoVDajRxZ0
Banded Shoulder Distraction
https://www.youtube.com/watch?v=M0yqrhgwFfw
Kettlebell Calf Smash
https://www.youtube.com/watch?v=vQjwK8D2OM00
Kettlebell Squat Hold
https://www.youtube.com/watch?v=tc-3UgUY1gQ
Pigeon Stretch
https://www.youtube.com/watch?v=sFvViEiegKw
Metcon
Metcon (Time)
8 Rounds:
45 Double-Unders (65 singles)
30 Air Squats
15/12 Calorie Row
5 minute break before next event
25 minute time cap
Stimulus
– Conditioning Category: Pacer
– With a larger amount of rounds in today’s effort, consistent rounds will be the key.
Gymnastics
Metcon (5 Rounds for distance)
Skill Conditioning
On the 2:00 x 5 Rounds (10:00):
20 GHD Sit-Ups
Time Remaining: Max Distance Handstand Walk
Scales – V ups and bear crawls