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 (45 Seconds)
Pigeon Pose (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
Mobility
Warm-up (No Measure)
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
Weightlifting
Shoulder Press (3-2-2-1-1-1-1)
Use the first 3 sets as warm-up to build to a 1 rep max Shoulder Press or Strict Press for today!
Make smart jumps, there can be no dip or movement of the legs. Only shoulders to lockout over head.
Metcon
Metcon (Time)
5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
10-10M Shuttle Runs
Score is slowest round.
Extended Work
Warm-up (No Measure)
3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts (each side)
10 Dumbbell Bench Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.