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