MobTown CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

200m run

15 ab mat sit ups or GHDs

15 KB Deadlifts

15 Air Squats

16 Step Back Lunges

10 PVC Pass Throughs (1st round wide grip, 2nd Round Narrow Grip)

Barbell Warmup w/ empty barbell

5 Good Mornings

5 Back Squats

5 Press and Reach

5 Elbow Rotations

5 Front Squats



Thanksgiving with “The Girls” (Time)

For Time

400m Run to Cindy’s

“Little Cindy’s” House

20 Pull Ups

20 Push Ups

20 Air Squats

“Helen’s” House

400 meter Run

21 Kettlebell Swings (53/35 lb)

“Annie’s” House

50 Double Unders

50 Abmat Situps

40 Double Unders

40 Abmat Situps

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House

400m Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

400m Run Home
You will visit all of the houses in order. Your score for the day will be the total time it takes you to visit and complete all of of your Thanksgiving stops.