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)

For time:

50 DB Snatches (50/35)

30 Double Unders

40 DB Snatches

30 Double Unders

30 DB Snatches

30 Double Unders

20 DB Snatches

30 Double Unders

10 DB Snatches

30 Double Unders

Mobility

Metcon (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