Announcements
Tonight at 5:30 p.m., we will be celebrating Thanksgiving early with a special WOD and post-WOD beer sampling.
Bring a six pack of your favorite beer to share, and a snack for passing around as well. Pretzels, cups, and enthusiasm will be provided.
Come and workout or just come and sample, either way, let’s get together and give thanks!
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
Knee to Chest
Soldier Kicks
Quad Stretch
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Toe Walk
Side Shuffle Right
Side Shuffle Left
Jog Back
High Knees
Butt Kickers
Banded Lateral Walk (Right)
Banded Lateral Walk (Left)
3 Air Squats + Broad Jump Back
Mobility
1:00 Front Rack Stretch
Plate Hold x 10
Metcon
Metcon (Time)
In a 10:00 Time Cap:
21-18-15-12-9:
Kettlebell Swings (53/35)
25′ Handstand Walk
Metcon
Metcon (Time)
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Rx – 175/125