MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Mountain Climbers

Slow Air Squats

Chest Stretch

Frog Hops

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff Legged Deadlifts

5 Pausing Front Squats

Weightlifting

Paused Front Squat (Build to a Heavy Double)

Hang Squat Clean (Build to a Heavy Single)

Metcon

COMP: Metcon (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

FIT: Metcon (Time)

3 Rounds:

15 Hang Squat Cleans (95/65)

15 Lateral Barbell Burpees

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 DB Hang Cleans

10 DB Front Squats

10 DB Burpees