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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)