MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Fish Game on Rower. Highest score wins.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
1:00 Front Rack Stretch
:45 Wrist Stretch
Weightlifting
Front Squat (7-7-7-7)
in 12 minutes build to a Heavy 7 rep Front Squat for today. Make smart jumps rest 2-3 mins between sets.
Metcon
Metcon (Time)
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)