MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
:30 Seconds
Quad Stretch
Knee To Chest
Banded Pass Throughs
Samson Stretch
Spidermans
Banded Pull Aparts
Air Squats
Push-up to Down Dog
Banded Good Mornings
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Front Squats
5 Stiff-legged Deadlifts
Mobility
Warm-up (No Measure)
5 Reps of Plate Hold Squat
:45 s Wrist Stretch
Weightlifting
Pausing Front Squat plus Front Squat (Build to a heavy complex.)
Every :90 seconds
*2 Second pause in the bottom
Metcon
Metcon (Time)
Rx
3 Rounds:
10 Pull-ups
10 Front Squats (135/95)
10 Burpees
Rx+
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees
Extended Work
Warm-up (No Measure)
3 “Giant” Sets:
8 Sumo Deadlifts
8 Kneeling Unilateral Press, each side
25 Banded Good Mornings
50′ Single Overhead Carry, each side
Rest 2:00 between sets.