MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
PVC Pass Through
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Faster Row
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Warm-up (No Measure)
:45 Squat Therapy
1:00 Ankle Mobility
:45 Squat Therapy
Weightlifting
Back Squat (10-10-10-10)
Every 3 mins complete 10 reps of Back Squat. Increase weight each set. Get heavy but the goal is no missed reps!!
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row