MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds
Easy Bike
Samson Stretch
Medicine Ball Deadlifts
30 Seconds
Moderate Bike
Spidermans
Medicine Ball Front Squats
15 Seconds
Fast Bike
Push-up to Down Dog
Medicine Ball Thrusters
Mobility
Warm-up (No Measure)
Front Rack Stretch: 1 Minute
Medicine Ball Squat Hold: 1 Minute
Weightlifting
Hang Clean & Jerk EMOM (3,2-1; 3,2-1; 3,2-1)
Min 1 – 3 reps at 70%
Min 2 – 2 reps at 70%
Min 3 – 1 rep at 75%
Min 4 – Rest 1 min
Min 5 – 3 reps at 75%
Min 6 – 2 reps at 75%
Min 7 – 1 rep at 80%
Min 8 – Rest 1 min
Min 9 – 3 reps at 80%
Min 10 – 2 reps at 80%
Min 11 – 1 rep at 85%
Choose any combination of Hang Clean and Jerk. Multi rep sets don’t have to be unbroken. Goal is to have good technique on all reps!
Metcon
Metcon (Time)
For Time:
75 Wallballs
35/25 Calorie Assault Bike
10 Rounds of “Strict Cindy”