MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds
Easy Jog Around the Rig
Quad Stretch
Soldier Kicks
Side Lunges
Moderate Jog Around the Rig
Cradle Stretch
Walking Samson Stretch
Deep Side Lunges
Faster Jog Around the Rig
Walking Spiderman Stretch
Push-up to Down Dog (In Place)
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Mobility
Warm-up (No Measure)
Elevated Front Rack Stretch: 1 Minute
Calf Stretch on Box: 45 Seconds Each Side
Weightlifting
DB Bench Press (10-10-10-10-10)
Every 2 mins for 5 sets. Control your descent down. Make the DB heads touch at lock out and hold for a 1-2 sec “squeeze!”
Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)
Extended Work
Not required for anyone to complete. Make sure you have a spotter.
Earthquake Bench Press (AMRAP – Reps)
KB will be suspended from each side of the barbell by a band. Score is Max unbroken reps. Everyone will get 2 attempts at a Max set.
Rx: 115/61
Rx+: 151/87