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MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

2 Rounds

– 2 lengths of rig single arm OH DB carry

– 2 lengths of rig cross walk – keep these light with lats and scaps pulled down and elbows straight

– 15 Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

– 15 reps Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

– 10 reps/side Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced.

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

5-10-15-20-25-30-35…etc

Continue To Add 5 Reps Of Each Movement

1 x 100m Run (Dauphin and back)

KB Swings (53/35)

KB Goblet Squats

*each run counts as 1 rep

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