210114

MobTown CrossFit – CrossFit

Warm-Up

Line Drills 2 (No Measure)

400m Run/500m Row/15 Cal. AB

then,

Cradle Stretch – 1 minute/side

5 Burpees

Walking Lunges w/ Twist – 1 Length of Rig

5 x 1 1/4 Air Squats

Walking Spiderman – 1 length of rig

:30 hold in BOTS

Side Shuffle (down & back)

10 push ups

Karaoke (down & back)

Metcon

Metcon (Time)

For Time:

1 Mile Run

200m Farmers Carry (53s/35s)

200m Sled Run (70/35)

200m Wall Ball Zercher Carry (20/14)

1 Mile Run

Weightlifting

Strength Make Up or Mobility

Use this time to make up a missed strength from this week, work on mobility, or work on a skill you would like to get better at.

Mobility

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