MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:20 Seconds

Easy Shuttle Runs

Quad Stretch

Knees to Chest

Easy Shuttle Runs

Straight Leg Kick

Side Lunges

Easy Shuttle Runs

Walking Samson

Walking Spiderman

Medicine Ball Shuttle Runs

Medicine Ball Foot Taps

Medicine Ball Deadlifts

Medicine Ball Shuttle Runs

Medicine Ball G2OH

Medicine Ball Squats (Squat to Ball)

Medicine Ball Shuttle Runs

Medicine Ball Thrusters

Medicine Ball Squats (Squat with Ball)

Mobility

Warm-up (No Measure)

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 1 Minute

Weightlifting

3 Position Squat Clean (1-1-1-1-1)

One hang squat clean from mid-thigh

One hang squat clean from knee-level

One squat clean
Every :90 seconds complete a 3 Position Squat Clean Complex. All reps should be touch & go.

Choose your starting weight and jumps wisely!

Metcon

COMP: Metcon (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)

FIT: Metcon (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (35/26)

40 Wallballs (14/10)

BURN: Metcon (Time)

3 Rounds:

1000 Meter Row

40 Russian Kettlebell Swings

40 Medball Thrusters