MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Pigeon Pose on box 1:00/side
Child’s Pose on box 1:00
Box supported Ankle Stretch 1:00
Barbell Warmup
Weightlifting
Push Press (Build to a heavy set of 10)
Only 1-2 sets of 10. Build up using smaller sets, 3-5.
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.