MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Right Leg Lateral Box Step-ups
Inchworm to Push-up
Left Leg Lateral Box Step-ups
Inchworm to Push-up
Box Jump + Step Down
Inchworm to Push-up
Modified Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
Warm-up (No Measure)
PVC Pass Throughs: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
Weightlifting
Back Squat (5 x 5 (adding weight))
Metcon
COMP: Metcon (Time)
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)
FIT: Metcon (Time)
5 Rounds:
10 Power Snatches (75/55)
10 Box Step-ups (24/20)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Alternating DB Snatches
10 Step-ups