MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2
AMRAP 8:
100 Meter Rowling
10 Meter Burpee Broad Jump Out
10 Meter Walking Lunge Back
*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats
5 Stiff Legged Deadlifts
Mobility
Warm-up (No Measure)
Ankle Stretch Off Box: 30 Seconds Each Leg
Wrist Stretch On Box: 30 Seconds Each
Front Rack Stretch on Box: 1 Minute
Weightlifting
Push Press (10-10-10-10-10)
Don’t stress %’s today on these sets. Get moderately heavy but remember the goal is all reps completed successfully with no failures.
Metcon
COMP: Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
FIT: Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/75)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)
Extended Work
Bent Over Row (10-10-10)
Superman Hold (No Measure)
Accumulate 3 mins in as few sets as possible.