MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Knuckle Drags
Moderate Bike
Push-up to Down Dog
Faster Bike
Banded Good Mornings
Alternate Barbell Warmup
10 Stiff-Legged Deadlifts
5 Strict Presses
10 Elbow Rotations
5 Back Squats
10 Good Mornings
Mobility
Warm-up (No Measure)
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Metcon
Metcon (Time)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (55/35)
25/18 Calorie Assault Bike
20 Dumbbell Burpees (55/35)
15 Deadlifts (245/165)
Extended Work
Warm-up (No Measure)
MIDLINE:
Not for Score, 2 Rounds:
:30s Single Arm OH Hold (left arm)
15 GHD Sit-Ups
:30s Single Arm OH Hold (right arm)
15 GHD Sit-Ups
:30s Double KB FR Hold
15 GHD Sit-Ups