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)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Banded Walks
Goblet Squats – 1:00
Pigeon Pose – 1:00/side
Child’s Pose on KB – 1:00
Weightlifting
Split Jerk (E2MOM)
Pausing Split Jerk – 2 Sets of 2
Jerk Drive + Split Jerk – 2 Sets of the Complex
Split Jerk – 3 Sets of 1
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
45 Air Squats
Rx+ KB (70/53)