MobTown CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Samson

Front Rack Stretch

Lateral Jumps Over Barbell

Active Spidermans

Right Side Pigeon + Wrist Stretch

Sit-ups

Push-up to Down Dog

Left Side Pigeon + Wrist Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Metcon

Metcon (Time)

For Time: 30 Min. Cap

30 Toes to Bar

400 Meter Run

15 Power Cleans (175/115)

800 Meter Run

15 Power Cleans (175/115)

400 Meter Run

30 Toes to Bar