MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Slow Air Squats
45 Seconds
Moderate Bike
Push-up to Down Dog
30 Seconds
Faster Bike
Band Pull-Apart + Band Pass Through
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)
Banded Lat Stretch: 45 Seconds Each Side
Banded Chest Stretch: 45 Seconds Each Side
Weightlifting
Deadlift (5-5-5-5-5)
In 20 mins do 5 sets of 5 reps of Deadlift. No dropping from the top of the lift.
You MUST lift to full extension and then take the bar back down under control.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
10 Power Snatches (115/80)