MobTown CrossFit – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Extended Work
Athlete’s Choice – Skill/Mobility, spend 10-15 minutes working on skill improvement and or mobility.
Upper Body
2:00 LATS – FOAM ROLL
1:00 TRAPS – LACROSSE BALL
2:00 PEC MINOR/BICEP – LACROSSE BALL
1:00 SHOULDER TO FLOOR
2:00 CHILDS POSE
Lower Body
2:00 QUAD/ADDUCTOR – FOAM ROLL
2:00 BUTTERFLY
2:00 STRADDLE POSE
1:00 FIGURE FOUR
2:00 COUCH STRETCH
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 20:
50/35 Calorie Row
40 Wallballs 20/14
30 Power Cleans 115/85
Add 20/10 to barbell each round.