MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Active Samson + Air Squats
:45 Seconds
Moderate Bike
Active Spidermans
:30 Seconds
Faster Bike
Push-up to Down Dog
Med Ball Warmup
5 Stiff-Legged Deadlifts
5 Power Cleans
5 Front Squats
5 Press and Reach
5 Squat Cleans
Mobility
Pigeon Pose – 1:00/side
Child’s Pose on Med Ball – 1:00
Weightlifting
Front Squat (Build to a heavy 1 RM over 15 minutes)
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (55/35)
1 Minute Calorie Bike
1 Minute Rest
*Score is lowest rep total across the five rounds.