MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
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)
Wrist Stretch: 45 Seconds
Overhead Stretch on Wall: 1 Minute
Weightlifting
Bench Press (3-3-3-3-3-5-5)
In 18 mins build to a 3 Rep heavy Bench Press in 5 sets. Then drop 10% for 5 reps and then another 10% for a 2nd drop set of 5 reps. Target 85-90% of your 1RM Bench Press.
Metcon
Metcon (Time)
5 Rounds:
12 Plate Reverse Lunges (45/25)
9 Power Cleans (115/80)
6 Handstand Push-ups