MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Stretch – Squat – Barbell
1:00 Minute Active Spidermans
:45 Seconds Air Squats
:30 Seconds Stiff Legged Deadlifts
1:00 Minute Push-up to Down Dog
:45 Seconds Straight Leg Reach to Air Squat
:30 Seconds Elbow Rotations
1:00 Minute Straight Legged Inchworms
:45 Seconds Jumping Air Squats
:30 Seconds Hang Power Cleans
Mobility
Warm-up (No Measure)
Front Rack Stretch: 45 Seconds
Chest Stretch: 45 Seconds
Wrist Stretch: 30 Seconds Each Direction
Weightlifting
Bench Press (5-5-5-5-5)
Work up to a heavy set of 5 Bench Press today. Use a spotter and get under some weight!
Metcon
COMP: The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
FIT: Metcon (AMRAP – Rounds and Reps)
5 Rounds:
AMRAP 3:
3 Power Cleans (115/75)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
BURN: Metcon (No Measure)
5 Rounds:
AMRAP 3:
3 Power Cleans
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds