MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:60 Seconds
Easy Bike
Active Spidermans
:40 Seconds
Moderate Bike
Active Samson
:20 Seconds
Fast Bike
Push-up to Down Dog
Modified Barbell Warmup
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbows Rotations
5 Good Mornings
5 Back Squats
Warm-up (No Measure)
Stamina Builder
3 Rounds:
21 Dumbbell Front Squats (50’s/35’s)
21 Kipping Handstand Push-ups
Mobility
Warm-up (No Measure)
:45 Seconds Wrist Stretch
:60 Seconds Front Rack Stretch
:45 Seconds Child’s Pose
Metcon
Metcon (Time)
3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)
Extended Work
Weightlifting
Snatch Grip Deadlift (5,5,5,5,5 )
THIS IS EXTRA WORK FOR ANYONE WANTING TO PUT IN EXTRA TIME!!
Complete 5 sets of 5 reps of Snatch Grip Deadlift at 105% of your heaviest Snatch.