MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds: 20 Seconds
Samson Stretch: Med Ball Deadlifts
Spiderman Stretch: Squats to Med Ball
Push-up to Down Dog: Med Ball Ground to Overhead
Air Squats: Med Ball Slams
Mobility
Warm-up (No Measure)
Chest Stretch: 1 Minute
Down Dog: 45 Seconds
Medicine Ball Squat Hold: 1 Minute
Weightlifting
Push Press (5-5-5-5-5)
EMOM for 5 mins complete 5 reps of Push Press. Start at 45-50% of your 1 RM. Increase weight each set.
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees