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.