MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds
Easy 10M Shuttle Runs
Quad Stretch
Knee to Chest
Soldier Kicks
Moderate 10M Shuttle Runs
Cradle Stretch
Samson Stretch
Spidermans
Faster 10M Shuttle Runs
Side Shuffle
Air Squats
Child’s Pose on Box (45 Seconds)
Pigeon Pose on Box (45 Seconds Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
Weightlifting
Snatch Balance (1-1-1-1-1)
5 attempts to build to a heavy Snatch Balance for today. We rarely do these so they may not feel smooth and comfortable at first. So, work on technique and speed under the bar not just getting heavy.
Metcon
Metcon (Time)
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)