MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds
Easy Bike
Quad Stretch
Knee to Chest
Straight Leg Kicks
Moderate Bike
Walking Spidermans
Walking Samson
Push-up to Down Dog
Faster Bike
Air Squats
High Knees
Butt Kickers
Mobility
1:00 Snatch Grip Stretch w/Foam Roller
1:00 Child’s Pose on KB
Weightlifting
Tempo Snatch (10 x 1)
5 second pause to the knee. 3 second pause in the catch.
Start at about 60% of 1RM Power Snatch
Metcon
Metcon (Time)
30-25-20-15-10:
Kettlebell Swings (53/35)
After Each Set:
14/10 Calorie Assault Bike
200 Meter Run w/KB (53/35)