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MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

400m run

2 Rounds

5 push ups

10 v ups

10 squat therapy air squats (facing wall)

10 flute bridges

5 strict ties to bar

Metcon

Metcon (Time)

6 Rounds for time:

12 Toes to Bar

15 Hand Release Push Ups

18 Ft Broad Jumps (3 lengths of the 4×6 mats)

200m Run

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