MobTown CrossFit – CrossFit
Warm-up
Line Drills 3 (No Measure)
250 Meter Row
Quad Stretch
Knee to Chest
Windmills
Lunge w/twist
Inchworms
Toe Walk
Heel Walk
Bear Crawl
Burpee Broad Jumps
Mobility
Wrist Mobility 1:00
Front Rack Stretch 1:00
Ankle Stretch 1:00
Barbell Warmup
Weightlifting
Back Squat (3 x 5)
With two warm-up sets, 15 minutes to build to a heavy set of 5.
Metcon
Metcon (Time)
For Time:
3 Laps (1,200 Meter Run)
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees