MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Active Spidermans
Box Step-ups
Active Samson
Box Step-ups
Air Squats
Box Step-ups
2 Rounds
30 Seconds:
PVC Overhead Squats
PVC Sotts Press
Snatch Barbell Warmup:
5 Stiff Legged Snatch Grip Deadlifts
5 Hang Muscle Snatches
5 Overhead Squats
Mobility
Warm-up (No Measure)
Child’s Pose on Box: 1 Minute
Ankle Stretch Off Box: 30 Seconds Each Leg
Barbell Ankle Stretch: 1 Minute
Metcon
COMP: Metcon (Time)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24″/20″)
Directly Into…
15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees
FIT: Metcon (Time)
15-12-9:
Power Snatch (75/55)
Box Step Overs (24″/20″)
Directly Into…
15-12-9:
Overhead Squats (75/55)
Lateral Barbell Burpees
BURN: Metcon (No Measure)
20 Minute AMRAP
15 KB Swings
15 Box Step Ups
15 Goblet Squats
10 Meter Burpee Broad Jump
Weightlifting
Back Squat
After the metcon work up to a heavy set of 5 Back Squats for today. Rest 2 minutes between sets.
Extended Work
Shoulder Press (5-5-5-5-5)
Find a 5 rep heavy set for today.