MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike
Push-up to Down Dog
Moderate Bike
Flutter Kicks
Faster Bike
Mountain Climbers
Modified Barbell Warmup
5 Stiff Legged Deadlifts
5 Strict Press
5 Hang Power Cleans
5 Push Press
5 Power Cleans
5 Push Jerks
Mobility
Warm-up (No Measure)
1:00 Minute Thoracic Extension
:30 Seconds Arch Hold
:30 Seconds Hollow Hold
Weightlifting
Back Squat (5 x 5 )
Build to a 5 rep Back Squat adding weight each set.
Metcon
COMP: Metcon (Time)
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)
FIT: Metcon (Time)
4 Rounds:
21/15 Calorie Row
15 Knee-ups
7 Power Clean and Jerks (115/80)
BURN: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
20 Calorie Row
15 Knee-ups
10 Alternating x 5, DB Hang Clean & Jerks
Extended Work
Pendlay Row (5 x 5)
Complete 5 sets of 5 reps staying at the same weight across all five. Choose your weight wisely.
Hollow Rocks Hold (No Measure)
Accumulate 2:30 in the Hollow Rocks hold. Watch the clock and rest as needed.