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