MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
250 Meter Row
Quad Stretch
Knee to Chest
Windmills
Lunge w/twist
Inchworms
Toe Walk
Heel Walk
Bear Crawl
Burpee Broad Jumps
Dumbbell Warmup:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Front Rack Lunges (Each Side)
Mobility
Warm-up (No Measure)
Child’s Pose on Dumbbell: 45 Seconds
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 45 Seconds
Weightlifting
Snatch Grip Deadlift (5-5-5-5-5)
Complete 5 sets of 5 reps. Add weight each set.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (55’s/35’s)
15 Dumbbell Front Squats (55’s/35’s)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
21/15 Calorie Row
15 Pull-ups
15 Dumbbell Deadlifts (35’s/20’s)
15 Dumbbell Front Squats (35’s/20’s)
BURN: Metcon (No Measure)
AMRAP 18:
21/15 Calorie Row
15 Ring Rows
15 Dumbbell Deadlifts (35’s/20’s)
15 Dumbbell Front Squats (35’s/20’s)
Extended Work
Hollow Rocks Hold (No Measure)
Accumulate 2 mins in as few sets as possible