MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
350m Run/400m Row/.5k AB
Cradle Stretch
5 Burpees
Walking Lunges w/ Twist
5 x 1 1/4 Air Squats
Walking Spiderman
:30 hold in BOTS
Side Shuffle (down & back)
10 push ups
Karaoke (down & back)
Mobility
1:00 Wall Stretch
1:00 Wall Supported Ankle Stretch
1:00 Barbell Assisted Snatch Grip Stretch
Weightlifting
Snatch Pull + Hang Snatch + Snatch (11 Minute EMOM)
Rest every 4th minute and increase weight. Start at 65% of 1RM.
Metcon
Metcon (Time)
For Time:
800 Meter Run
21 Power Cleans (155/105)
50 Meter Overhead Plate Lunge (45/25)
21 Burpee Box Jump Overs (24/20)