MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Part 1: Line Drills + Mobility
Easy Jog 200M
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Moderate Jog 200M
Cradle Stretch
Samson Stretch
Spidermans Stretch
Push-up to Down Dog
Faster Jog 200M
Side Shuffle
Air Squats
Child’s Pose on Slam Ball
Squat Hold with Slam Ball
Weightlifting
Partner Strength WOD (Total Weight)
Snatch + OHS (1 Rep Max)
1 Squat Clean + 1 Front Squat + 1 Jerk (1 Rep Max)
Time cap: 10 mins
First 5 mins both partners will take turns going for a 1 RM Snatch + OHS. Make smart jumps!
2nd 5 mins both partners will establish a 1 RM Squat Clean + 1 Front Squat + 1 Jerk.
Rest as needed! Think about making 5-6 Total lifts to not wear yourself out. Odds are you won’t set a PR for either lift, GOAL is the highest TOTAL for both lifts.
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2
AMRAP 20:
75 Ball Slams (20/15)
60 Sit-ups passing Slam Ball over Box
45/30 Calorie Row (mixed team row 40 cals)
30 Box Jumps 20 inch box
Add 1 box jump for each time the ball touches the box on sit-ups.