MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:45 Seconds
Easy Row
Spidermans to Push-up
:30 Seconds
Moderate Row
Mountain Climbers
:20 Seconds
Faster Row
Burpees
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)
Wrist Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Gymnastics
Handstand Walk (Alternating “On the Minute” x 10)
Even Minutes, 1-10 Meter HSW
Odd Minutes, 2-10 Meter Waiter’s Carry w/KB
Metcon
COMP: Metcon (3 Rounds for reps)
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row
Rest 4 Minutes
21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row
FIT: Metcon (3 Rounds for reps)
AMRAP 4:
27 Hang Power Cleans (75/55)
27 Lateral Barbell Burpees
27/21 Calorie Row
Rest 4 Minutes
21 Hang Power Cleans (95/65)
21 Lateral Barbell Burpees
21/15 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans (115/85)
15 Lateral Barbell Burpees
15/12 Calorie Row
BURN: Metcon (3 Rounds for reps)
AMRAP 4:
21 Hang DB Power Cleans
21 Burpees
21 Calorie Row
Rest 4 Minutes
15 Hang DB Power Cleans
15 Burpees
15 Calorie Row
Rest 4 Minutes
9 Hang DB Power Cleans
9 Burpees
9 Calorie Row