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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Medicine Ball Foot Taps

Knuckle Drags

Air Squat to Medicine Ball

Active Samson

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Slams

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Mobility

1:00 Child’s Pose on Box

1:00 Ankle Stretch on Box

Weightlifting

Squat Clean and Jerk (5 x 5)

5 Sets to build to a heavy “touch and go” 5 rep squat clean and jerk. Start at 50-60% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 SDHP (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row