MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills (Stretch Down & Jog Back)
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
Bear Crawl
Crab Walk
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Mobility
Warm-up (No Measure)
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Weightlifting
Back Squat (5×3)
Every 2:30 mins complete 3 reps. Get Heavy!!
Metcon
COMP: Metcon (AMRAP – Reps)
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
FIT: Metcon (AMRAP – Reps)
AMRAP 20:
400 Meter Run
Max Banded Strict Pull-ups
BURN: Metcon (AMRAP – Reps)
AMRAP 20:
500 Meter Row
Max Strict Ring Rows