MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Weightlifting
Deadlift (Build to a heavy set of 5)
Metcon
Metcon (Time)
7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)