MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
PVC Straight Legs Swings*
Active Samsons
:45 Seconds
PVC Pass Throughs
Mountain Climbers
:30 Seconds
PVC Overhead Squats
Walkouts
*30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Extended Work
Warm-up (No Measure)
Athlete’s Choice: Spend 10-15 minutes working on a strength component you may have missed, mobility or one or two skills that need improvement.
Mobility:
— Upper Body —
1. Puppy Pose – 1:00
2. Shoulder to Floor – 1:00/each
3. Wrist Stretches – 1:00
— Lower Body —
1. Couch Stretch – 2:00/each
2. Pigeon Pose – 2:00/each
3. Butterfly – 1:30
4. Pike – 1:00
5. Straddle – 1:00
6. Kneeling Split – 1:00
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Barbell Wgt. 75/55
Extended Work
Warm-up (No Measure)
5 Rounds, Not for Time:
2 Rope Climbs
6 Box Step-Ups (50’s/35’s, to 24″/20″ boxes)
8 Handstand Pushups