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