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