MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Shuttle Runs
Medicine Ball Deadlifts
Medium Fast Shuttle Runs
Squat to Medicine Ball
Fast Shuttle Runs
Medicine Ball Strict Press
Faster Shuttle Runs
Medicine Ball Slams
Mobility
Warm-up (No Measure)
1:00 Front Rack Stretch
1:00 Wrist Stretch
Weightlifting
Front Squat (7-7-5-5-3-3)
Increase loading throughout, building to a heavy set of 3. Starting at 70-75% of 1RM Front Squat.
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute 10 Meter Shuttle Runs
1 Minute Rest