MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Inchworm to Push-up
Glute Bridges
Up Dog
Push-up Shoulder Taps
Right Leg Glute Bridges
Down Dog
Push-up Plank to Front Plank
Left Leg Glute Bridges
Active Dive-bombers
Barbell Warmup:
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Front Rack Stretch: 1 Minute
Child’s Pose: 1 Minute
Wrist Stretch: 1 Minute
Weightlifting
Push Jerk (5 x 3 (add weight))
Metcon
COMP: Metcon (Time)
For Time:
50 Power Cleans (155/105)
On the Minute: 5 Toes to Bar
FIT: Metcon (Time)
For Time:
50 Power Cleans (115/75)
On the Minute: 5 Knees to Chest
BURN: Metcon (Time)
For Time:
50 DB Power Cleans
On the Minute: 5 Abmat Sit-ups