MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
PVC Straight Legs Swings (:30 Right / :30 Left)
Straight Leg Walkouts
:40 Seconds
Lateral Hops Over PVC Pipe
Spidermans
:20 Seconds
Forward and Back Hops Over PVC
Air Squats
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)
PVC Pass Throughs: 45 Seconds
PVC Lat Stretch: 45 Seconds Each Side
PVC Overhead Squats: 45 Seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
Rx
25 Double Unders
5 Power Snatches (95/65)
25 Double Unders
5 Chest to Bar Pull-ups
Rx +
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
Extended Work
Warm-up (No Measure)
On the 4:00 x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
10 Kipping HSPU
Rounds start on the 0:00, 4:00, and 8:00. Time inside each window after repetition completion is rest.