MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Jog Around Rig
Quad Stretch
Knee to Chest
Straight Leg Kicks
Moderate Jog
Side Lunge
Walking Samson
Walking Spiderman
Faster Jog
Push-up to Down Dog
Air Squats
Side Shuffles (Down and back)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Front Squats
5 Stiff-legged Deadlifts
Mobility
:45 Couch Stretch
:45 Wrist Stretch
:45 Child’s Pose on Box
Weightlifting
Bench Press (E2MOM x 4 Body Weight. Bench Press)
Score is round with fewest reps.
Metcon
Metcon (Time)
15-12-9:
Box Jump Overs (24/20)
Power Cleans (95/65)
Pull-ups
Front Squats (95/65)
Lateral Barbell Burpees
Push Jerks (95/65)