MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike
Active Samson
Moderate Bike
Active Spidermans
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
1:00 Pigeon Pose
1:00 Child’s Pose
1:00/side Couch Stretch
Weightlifting
Deadlift (5 x 3 Across)
85% of 1RM
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
3 Deadlifts (225/155)
3 Toes to Bar
3 Calorie Row
6 Deadlifts (225/155)
6 Toes to Bar
6 Calorie Row
9 Deadlifts (225/155)
9 Toes to Bar
9 Calorie Row
….
Up by (3’s) until finish.
Extended Work
**Scoring Chart:**
Finish 3’s: 9 Reps
Finish 6’s: 27 Reps
Finish 9’s: 54 Reps
Finish 12’s: 90 Reps
Finish 15’s: 135 Reps
Finish 18’s: 189 Reps
Finish 21’s: 252 Reps