MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 4:
4 Calorie Bike
8 Air Squats
Roller Bowling
*If you miss, 4 burpee penalty. Most rounds and reps wins!
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)
Squat Hold: 1 Minute
Chest Stretch: 1 Minute
Weightlifting
Overhead Squat (3, 3, 3, 3, 3)
From the rack, complete 5 sets of 3 reps. Work up to a heavy set of 3 and complete a total of 5 sets at the same weight.
Metcon
Metcon (Time)
For Time:
50 Burpees
40/30 Calorie Assault Bike
30 Hang Squat Cleans (115/80)
Extended Work
Warm-up (No Measure)
Stamina Builder:
5 Sets, resting 1:00 between:
15/12 Calorie Row
50′ DB Walking Lunge (50’s/35’s)
15/12 Calorie Row