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MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Easy Single Unders
Active Spidermans
20 Seconds
Medium Row
Higher Single Unders
Push-up to Down Dog
15 Seconds
Fast Row
Double Under Practice
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Front Squats
5 Stiff-legged Deadlifts
Mobility
1:00 Plate Hold
1:00 Ankle Stretch
1:00 Wrist Mobility
Weightlifting
Front Squat (5 x 5 80% 1RM Across)
Metcon
Metcon (Time)
For Time:
60 Double Unders, 30 Dumbbell Snatches (55/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (55/35)