MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Row
Push-up to Down Dog
Moderate Row
Active Samson + Air Squat at Top
Faster Row
Active Spidermans
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
2 Rounds (Slightly More Narrow for 2nd Round):
PVC Pass Throughs: 30 Seconds
PVC Overhead Squats: 30 Seconds
Weightlifting
Overhead Squat (Build to a heavy set of 3)
Metcon
Metcon (Time)
For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)