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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 glute bridges

5 strict toes to bar

Metcon

Metcon (AMRAP – Reps)

Tabata Thursday

8 rounds of :20/:10

Cal Row

Single arm Russian KB swings

Abmat sit-ups

Assault bike calories

1 minute rest between rounds
The Open starts tomorrow. Be ready! Take today to stretch and recover if needed!

Start on any movement. Finish all 8 before moving to next movement. Score is total reps across all the movements.

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