MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Plate Hops
Active Samson
Glute Bridges
Plate Ground to Overhead
Active Spidermans
Right Leg Glute Bride
Plate Counterbalance Squats
Push-up to Down Dog
Left Left Glute Bridge
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Groin Stretch with Child’s Pose: 1 Minute
Plate Ankle Stretch: 30 Seconds Each Side
Weightlifting
Front Squat (15 Minutes to build to a heavy single.)
Metcon
COMP: Jack Daniels (Time)
For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups
FIT: Metcon (Time)
For Time:
1,000 Meter Run
50 Thrusters (35/25)
30 Ring Rows
BURN: Metcon (Time)
For Time:
1,000 Meter Row
50 Med Ball Thrusters
60 Jumping Pull-us