MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Row
High Hops in Front of Box
Child’s Pose on Box
Moderate Row
Box Step-ups
Box Supported Ankle Stretch
Faster Row
Box Jump with Step Down
Front Rack Stretch on Box
Modified Barbell Warmup
5 Sumo Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Sumo Stiff-Legged Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Barbell Internal Rotation: 1 Minute Each Side
Weightlifting
Snatch Grip Deadlift (5 x 3)
Complete 5 sets of 3 reps.
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
FIT: Metcon (3 Rounds for reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
BURN: Metcon (AMRAP – Reps)
3 Rounds Each:
:30 Wallballs, :30 Rest
1 Minute Rest
:30 KB SDHP, :30 Rest
1 Minute Rest
:30 Box Jumps, :30 Rest
1 Minute Rest
:30 DB Push Press, :30 Rest
1 Minute Rest
:30 Shuttle Run, :30 Rest