MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. PVC Pass Through – 1:00
2. Banded Shoulder Distraction – 1:00/side
3. Banded Triceps Stretch – 1:00/side
Lower Body
1. Bottom Squat Hold – 1:00
2. Pigeon Stretch – 1:00/side
3. Banded Hamsting Stretch – 1:00/side
ACTIVATION
5 Minutes for Quality
50′ Single Dumbbell Overhead Carry/side
50′ Walking Lunges
10 scap pull ups
5 push ups
.25 mile Assault Bike
Metcon
Metcon (Time)
2 person teams
6 Rounds:
.62 mile Assault Bike
1 Round of “Barbara”
1 Round of “Barbara”
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
*40:00 Min Time Cap