MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:45 Seconds
Running in Place Single Unders
Arm Circles
Spiderman Push-ups
:30 Seconds
Running in Place Single Unders
Arms Hugs
Push-up to Down Dog
:15 Seconds
Running in Place Single Unders
Arms Up and Down
Push-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Snatch (EMOM 7 (67% of 1RM))
Full depth Snatch for athletes that have been here longer than 6 months.
Power Snatch for newer athletes.
Metcon
COMP: Metcon (Time)
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)
FIT: Metcon (Time)
3 Rounds:
800 Meter Run
120 Single Unders (:90 practice)
21 Push Presses (95/65)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
500 Meter Row
50 Mountain Climbers
25 DB Push Presses