MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
*30 Seconds Each:*
PVC Pass Throughs
Push-up to Down Dog
PVC Overhead Squats
Push-up to Down Dog
PVC V-Ups on Floor
*More narrow on Overhead Squats and Pass Throughs on the second round
Modified Barbell Warmup
5 Snatch Grip Deadlifts
5 Hang Jump Shrugs
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Overhead Squats
Mobility
Warm-up (No Measure)
Banded Shoulder Stretch: 30 Seconds Each Side
Banded Chest Stretch: 30 Seconds Each Side
Weightlifting
Snatch Complex (EMOM x 8)
Snatch Deadlift + Hang Snatch High Pull + Power Snatch
Build to a moderate complex
Metcon
Metcon (Time)
Time Cap 20:
25-20-15-10-5:
Power Snatches (75/55)
Toes to Bar
Burpees