MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Air Squats
Single Unders
Front Squats
Single Unders
Push Press
Single Unders
Thrusters
Front squats, push press, and thrusters with light set of dumbbells.
Mobility
Warm-up (No Measure)
PVC Pass Throughs: 45 seconds
Couch Stretch: 1 Minute/side
Wall Stretch: 1 Minute
Weightlifting
Back Squat (10-10-10)
Warm up to 75% of your 1 RM and complete 10 reps. Then 2 drops sets: 70% x 10 reps and 65% x 10 reps.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Single Arm Dumbbell Push Press (55/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
Extended Work
Back Rack Lunge (20-20-20)
20 steps @ 25% of 1 RM Back Squat
20 steps @ 22% of 1 RM Back Squat
20 steps @ 19% of 1 RM Back Squat
each step counts.
Abmat Sit-ups w/ Wall Ball Overhead (Time)
Keep Wall Ball above your head at all times. Start with WB above your face laying on your back. As you sit-up, finish with the ball overhead like an overhead press with head thru the armhole.
complete 3 sets of 25 reps