MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Row
Air Squats with Hands Overhead
Moderate Row
Slow PVC Overhead Squats
Faster Row
Jumping Air Squats
Modified Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Warm-up (No Measure)
Warrior Squats: 1 Minute
PVC Overhead Squat Hold: 1 Minute
Hold the active bottom position of an overhead squat for one minute.
Weightlifting
Push Press (5×3)
Every :90 seconds complete 3 reps.
Metcon
COMP: Metcon (Time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
Score is slowest round.
FIT: Metcon (Time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (95/65)
Score is slowest round.
BURN: Metcon (AMRAP – Rounds and Reps)
5 Rounds
AMRAP 4:
20 Air Squats
15 Calorie Row
10 Alternating DB Snatches
1:00 Rest
Score is lowest round.