MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike
Active Samson
Moderate Bike
Active Spiderman
Faster Bike
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Front Rack Stretch – 1:00
Wrist Mobility and Stretch1:00
Weightlifting
Power Clean
Build to Heavy Touch and Go 5-Rep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)
Rest 3 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)
Rest 3 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)