MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Single Unders
PVC Pass Throughs
Quick Single Unders
PVC Overhead Squats
High Single Unders
PVC Power Snatch + Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
Mobility
Warm-up (No Measure)
Barbell Ankle Stretch: 90 Seconds
Weightlifting
Hang Squat Snatch
15 Minutes build to a heavy single with good form
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
10 Hang Snatches (75/55)
10 OHS (75/55)
50 Single Unders
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
10 KB Swings
10 KB Goblet Squats
50 Single Unders