MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Walk Out
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Ground to Overhead
Active Samson
Medicine Ball Squats
Active Spidermans
Medicine Ball Slams
Medicine Ball Game
Barbell Warmup
20 Seconds Barbell Good Mornings
20 Seconds Stiff Legged Deadlifts
20 Seconds Deadlifts
Mobility
Warm-up (No Measure)
Pigeon Pose: 30 Seconds Each Side
Medicine Ball Thoracic Opener: 1 Minute
Barbell Straddle Stretch: 45 Seconds
Weightlifting
Bench Press (5×3)
Build to a heavy triple. Get heavy!
Metcon
COMP: Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
FIT: Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: Knees to Elbows
10-9-8-7-6-5-4-3-2-1: Deadlifts (155/105)
BURN: Metcon (Time)
For Time:
2-4-6-8-10-12-14-16-18-20: Toes to Rig
20-18-16-14-12-10-8-6-4-2: DB Deadlifts