MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warmup Run
200 Meter Easy Jog
:30 Seconds
Plate Hops
Air Squats
Plate Ground to Overhead
Active Samsons
Plate Counterbalance Squats (Press Away From Body During Squat)
Deep Side Lunges
*Warmup completed with 15/10 plate
Modified Barbell Warmup
10 Back Rack Elbow Rotations
5 Pausing Back Squats
10 Front Rack Elbow Rotations
5 Pausing Front Squats
Mobility
Warm-up (No Measure)
Banded Ankle Distraction (45 Seconds Each Side)
Drop Ankle Stretch off Plate (45 Seconds Each Side)
Metcon
COMP: Metcon (Time)
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Barbell: 165/110
FIT: Metcon (Time)
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Barbell: 115/80
BURN: Metcon (Time)
AMRAP 15
10-10 Meter Shuttle Runs
20 DB Reverse Lunges
Extended Work
Arnold Press (5 x 5)
Complete 5 sets of 5 reps with each arm. Sit on a bench, box or the floor do not use your legs.
Superman Hold (No Measure)
Accumulate 2:30 in the superman hold. Watch the clock, break as needed.