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MobTown CrossFit – CrossFit

Warm-Up

Warm-up 1 (No Measure)

200 Meter Run

then

2 rounds (w/PVC)

10 Air Squats

10 Samson Stretch

10 Pass-Through

10 Push Press

10 Good Mornings

10 Elbow Rotations

10 Arch Hold

10 Hollow Body Hold

then

200 Meter Run

Metcon

Metcon (Time)

3 rounds for time of:

30 pull-ups

400-meter run

After Party

Metcon (No Measure)

Complete a missed workout from this week OR take the time to stretch and take care of the aches and pains.

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