MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Spidermans
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Fast Row
Walkout
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 Work (3 Pass Throughs + 3 Overhead Squats): 45 Seconds
Ankle Stretch: 30 Seconds Each Side
Couch Stretch: 45 Seconds Each Side
Weightlifting
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders