Announcements
Murph sign ups will begin this Sunday in Wodify. We are limiting class sizes to 20. There are two classes 8am and 9:15am. IF BOTH CLASSES FILL, WE WILL ADD A 3rd CLASS.
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
500m Row
Hip Halo Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
**2. Workout Prep
Burgener Warm-Up
– into –
3 sets (add weight to each set)
8 Cal Assault Bike
3 Power Clean
4 Wall Balls
5 AbMat Situps
Metcon
COMP: Metcon (Time)
For Time:
100/75 Calorie Assault Bike
40 Power Cleans (185/115)
50 AbMat SitUps
– rest 5:00 –
100/75 Calorie Row
100 Synchro Wall Balls (20/14)
50 AbMat SitUps
* Split reps as desired *
FIT: Metcon (Time)
For Time:
90/70 Calorie Assault Bike
40 Power Cleans (135/95)
50 AbMat Sit Ups
rest 5:00 –
90/70 Calorie Row
100 Wall Balls (14/10)
50 AbMat Sit Ups