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
Push Jerk (1 x 3)
15 minutes to establish a heavy triple. From the rack.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
10 Push Jerks (165/110)
Stagger bike starts by 2 minutes.