MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Farmers Carry (Right Arm)
Jumping Jacks
Lunges
Active Samson
Farmers Carry (Left Arm)
Push-up to Down Dog
Reverse Lunges
Slow Air Squats
Farmers Carry (Both Arms)
Active Spidermans
Dumbbell Warmup
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
Weightlifting
Front Squat (5 x 5 Across @ 80% of 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters
Dumbbells: (55’s/35’s)