Announcements
THANKSGIVING WEEK SCHEDULE
Monday: Regular Schedule
Tuesday: Regular Schedule
Wednesday: 5:30 am, and 11:30 am only
Thursday: Closed
Friday: 9:00 am only
Saturday: 9:00 am only
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
400 Meter Run
:40 Seconds
Air Squat Hold
Child’s Pose
Chest Stretch
:30 Seconds
Scap Pull-ups
Push-up to Down Dog
Air Squats
:20 Seconds
Kip Swings
Straight Leg Inchworms
Air Squats
:15 Seconds
Strict Pull-ups
Push-ups
Air Squats
:5 Reps Each
Pull-ups
Push-ups
Air Squats
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Half Murph (Time)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run