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)
Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
Rx+ 20/14 vest
After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed.
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
MOVEMENT VIDEOS
Puppy Pose
https://www.youtube.com/watch?v=wQcE38nMKpI
Shoulder to Floor
https://www.youtube.com/watch?v=u2zQEg-Eb1c
Wrist Stretches
https://www.youtube.com/watch?v=kjoVDajRxZ0
Couch Stretch
https://www.youtube.com/watch?v=YyiDDJb_tgw
Pigeon Pose
https://www.youtube.com/watch?v=sFvViEiegKw
Butterfly
https://www.youtube.com/watch?v=uMHTM3IX2HU
Pike
https://www.youtube.com/watch?v=gst-Z4Z8WM8
Straddle
https://www.youtube.com/watch?v=O5vMN6aCT98
Kneeling Split
https://www.youtube.com/watch?v=ZZjdPrytaZs