MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Lateral Jumps Over Rope
Active Samson
Easy Single Unders
Active Spidermans
Higher Single Unders
1 Minute of 3 Push-ups + 6 Air Squats (For Quality)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Warm-up (No Measure)
1:00 Chest Stretch
1:00 Pigeon Pose (each leg)
Weightlifting
3-Pause Power Clean + 1-Power Clean (5 x 1 Start light, 40-50% of 1RM Power Clean)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats