MobTown CrossFit – CrossFit
Warm-up
Line Drills (No Measure)
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Walking Spidermans
Inchworms
Toe Walk
Heel Walk
Side Shuffle (both sides)
Carioca (both sides)
High Knees
Butt Kickers
Mobility
Warm-up (No Measure)
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
Weightlifting
Back Squat (10-7-6-5,5,5,5,5)
Every 2 mins complete the below reps building to a 5×5 for today. Use the first 3 sets as your warm-up. Then all 5 sets of 5 reps should be at the same weight. Target 77-85% of your 1 RM.
Metcon
Metcon (Time)
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row