MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Samson
Box Step-ups
Push-up to Down Dog
Active Samson
Box Step-ups (Higher Box)
Inchworms
Active Samson
Light Dumbbell Box Step-ups
Light Dumbbell Strict Press (15 Seconds Each Side)
Mobility
Warm-up (No Measure)
1:00/side Couch Stretch
:45/side Pigeon Pose on Box
:45 Child’s Pose on Box
Weightlifting
Bench Press (5-5-5-5-5)
In 15 minutes complete 5 sets of 5 reps. Add weight each set building to a heavy set of 5 reps for this week. Challenge yourself to get HEAVY but let’s try to not have any failures until your 5th and final set.
Metcon
Metcon (Time)
For Time: 3 Rounds:
10 Box Jumps (30/24)
20 Dumbbell Hang Clean & Jerks (55/35)
400 Meter Run
Metcon
Scale: Metcon (Time)
For Time: 3 Rounds:
10 Box Jumps (24/20)
20 Dumbbell Hang Clean & Jerks (35/20)
400 Meter Run