MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run/250 Meter Row (Pick one)
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Bear Crawl
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog
Bear Crawl
Side Shuffle (Each Direction)
Butt Kickers
High Knees
Bear Crawl
Mobility
Warm-up (No Measure)
1:00 Child’s Pose on KB
1:00 Down Dog
1:00 KB Assisted Thoracic Stretch (w/foam roller)
Weightlifting
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (On the 1:30 x 5 sets. )
Start at 60% of 1RM Squat Clean and build to a heavy complex over 5 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
400/350 Meter Row
20 Kettlebell Swings (53/35)
30 Meter Bear Crawl