Announcements
Bring an ornament that represents you to decorate our Liftmas tree!
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