MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:45 Seconds
Alternating Single Leg Touches
Inchworm to Push-up
Single Leg Alternating Dumbbell Romanian Deadlifts
Active Dive-bombers
Dumbbell Romanian Deadlifts
Push-up to Down Dog
*Warmup performed with light set of dumbbells
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)
Barbell Forearm Smash: 1 Minute Each Side
Weightlifting
Deadlift (5 x 5 at 65% Across)
Performed at a 2-4 in. deficit
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
100 Meter Farmers Carry (55/35)
30 AbMat Sit-ups
100 Meter Farmers Carry (55/35)
15 Deadlifts (205/145)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
100 Meter Farmers Carry (35/20)
30 AbMat Sit-ups
100 Meter Farmers Carry (35/20)
15 Deadlifts (155/105)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
100 Meter Farmers Carry
30 AbMat Sit-ups
100 Meter Farmers Carry
15 DB Deadlifts