MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Knuckle Drags
Quad Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Air Squats
Wallball Partner Warmup
Grab a partner and a light wallball for this warmup. Partners stand about 8-10 ft. apart.
:20 Seconds Chest Passes
:20 Seconds Lateral Passes
:20 Seconds Lateral Passes (Other Side)
:20 Seconds Squat Passes
Mobility
Warm-up (No Measure)
1:00 DB Squat Hold
:30 seconds/side DB Ankle Stretch
1:00 T Stretch
Weightlifting
2 Push Press + Split Jerk (E2MOM x 5 Build to a heavy complex over 5 sets)
Metcon
Metcon (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (55/35)
15 Lateral Burpees over Rower