MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Body Weight Good Mornings
:45 Seconds
Active Spidermans
Light Banded Good Mornings
:30 Seconds
Push-up to Down Dog
Front Plank Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 25/20 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees