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MobTown CrossFit – CrossFit
Warm-up
Line Drills 3 (No Measure)
250 Meter Row
Quad Stretch
Knee to Chest
Windmills
Lunge w/twist
Inchworms
Toe Walk
Heel Walk
Bear Crawl
Burpee Broad Jumps
Mobility
Warm-up (No Measure)
PVC Pass Throughs: 45 seconds
PVC Front Rack Stretch: 1 Minute
Couch Stretch: 1 Minute/side
Weightlifting
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
45 AbMat Sit-Ups
30 Alternating Dumbbell Hang Clean and Jerks (55/35)
15 Dumbbell Goblet Squats (55/35)
Back Squat (5-3-2-1-1-1-1)
Using the first 3 sets as warm-up, establish a 1 rep max Back Squat. Rest 2-3 minutes between your single reps lifts.