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