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
Samson Stretch
Spiderman Stretch
Walkouts
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
Push Press (Build to a hevy set of 10)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)
…
Up by 2’s Until Finish
Compare to 180926