MobTown CrossFit – CrossFit
Warm-Up
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
5 RDL
Metcon
Thanksgiving with “The Girls” (Time)
For Time
“Little Annie’s” House
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
“Helen’s” House
400 meter Run
21 Kettlebell Swings (53/35 lb)
“Fran’s” House
15 Thrusters (95/65 lb)
15 Pull-ups
“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)
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.