MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Single Unders
Plate Ground to Overhead
PVC Pass Throughs
Higher Single Unders
Plate Counterbalance Squats
PVC Pass Throughs
Fast Single Unders
Squats with Heels on Plate
PVC Pass Throughs
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Warm-up (No Measure)
Barbell Assisted Thoracic Opener 1:00
Weightlifting
Overhead Squat (5-5-5-5-5)
Build to a heavy set of 5. Work from the rack.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
90 Single Unders
30/21 Calorie Row
15 Overhead Squats (75/55)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
45 Mountain Climbers
30 Calorie Row
15 Slam Balls
Extended Work
Push Press (5-5-5-5-5)
Get heavy! Use the whip of the bar as you recover the bar to begin the next rep.