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.