MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike or Row
Push-up to Down Dog
PVC Pass Throughs
;45 Seconds
Moderate Bike or Row
Inchworm to Push-up
PVC Lat Stretch
:30 Seconds
Faster Bike or row
Up Dog to Down Dog
PVC Pass Throughs (More Narrow)
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
Metcon
COMP: Metcon (Time)
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
Score is slowest of 5 rounds.
FIT: Metcon (Time)
On the 4:00 x 5 Rounds:
15/12 Calorie Row
10 Burpees
5 Power Snatches (95/65)
Score is slowest of 5 rounds.
BURN: Metcon (Time)
On the 4:00 x 5 Rounds:
14/10 Calorie Row
10 Burpees
6 DB Snatches
Score is slowest round.