MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Wide PVC Pass Throughs
Active Samson
1 Minute
PVC Around the Worlds
Active Spidermans
1 Minute AMRAP (For Quality)
3 Push-ups
5 Sit-ups
7 PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (BTN)
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
Overhead Squat (15 Minutes to build to a heavy set of 5)
Metcon
Rx+: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats
15 Deadlifts
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Kipping Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Scale: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Seated DB Press (35/20)
15 Front Squats (75/55)
15 Deadlifts (75/55)