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MobTown CrossFit – CrossFit

Warm-Up

Dumbbell Warmup (No Measure)

200 Meter Run

2 Rounds with two light DBs

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Devils Press

200m Run

Metcon

Metcon (Time)

For Time:

Buy In: 800m Run

Then…

21-15-9-6-3

Ab Mat Sit Ups

Single DB Thrusters (50/35)

Burpees

Cash Out: 800m Run

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