MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500 Meter Row
:30 seconds each
Pull-ups
Air Squats
PVC Pass Throughs
Spidermans
then (Barbell Only)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Hang Cleans
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
1:00 Pigeon Pose
1:00 Couch Stretch
Weightlifting
Front Squat (15 Minutes to establish a 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
11 Power Cleans
11 Bar Facing Burpees
19 Deadlifts
18 Pull-ups
Rx 135/95
Extended Work
Two 6:00 Windows for Practice:
From the 0:00 – 6:00:
2 Rope Climbs + 4 Tempo HSPU
From the 6:00 – 12:00:
4 Tempo Strict Pull-Ups + 8 Tempo Deficit HSPU
Work here is not for score, but for practice.
Alternate back and forth like an AMRAP, but without the intensity.