MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Single Unders
Right Arm Dumbbell Swing
Left Arm Dumbbell Swing
Quick Single Unders
Right Arm Dumbbell Hang Muscle Clean
Left Arm Dumbbell Hang Muscle Clean
Higher Single Unders
Right Arm Dumbbell Strict Press
Left Arm Dumbbell Strict Press
Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Strict Press & Reach
5 Push Press & Reach
Weightlifting
Hang Power Clean + Front Squat + Hang Squat Clean (Every :90 for 5 sets)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (55/35)
40 Double Unders
20/15 Calorie Row
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
75 Single Unders
20 Dumbbell Hang Clean & Jerks (35/20)
75 Single Unders
20/15 Calorie Row
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Mountain Climbers
20 Dumbbell Hang Clean & Jerks
30 Mountain Climbers
20 Calorie Row