MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Wrist Stretch – 1:00
2. Banded Lat Stretch – 1:00/side
3. Wall Pec Stretch – 1:00/side
Lower Body
1. Kettlebell Squat Hold – 1:00
2. Spiderman and Reach – 1:00/side
3. Banded Ankle Dorsiflexion – 1:00/side
ACTIVATION
Movement Prep
Shoulder Warm-Up:
250m row or :75 bike
:20s Hang
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups
3 Kipping Pull-Ups
3 Chest To Bar Pull-Ups
Gymnastics
Metcon (6 Rounds for reps)
Gymnastics Stamina
2 Sets:
1:00 Max Strict Pull-Ups
Rest :30s
:30s Max kipping Chin Over Bar Pull-Ups
Rest :15s
:15s Max kipping Chest To Bar Pull-Ups
Rest 1:30 Between Sets
Score will be put in by round – a total of 6 scores
Metcon
Metcon (Time)
For Time:
50 Wallballs (20/10)
40 Box Jumps (24″/20″)
30 Lateral Barbell Burpees
20 Power Snatches 75 / 55
1,000m row, 1000m run, or 1.25 mile bike
Rx+ 115/85