MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Active Samson
Kettlebell Deadlifts
Push-up to Down Dog
Russian Kettlebell Swings
Inchworm to Push-ups
Kettlebell Goblet Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Reverse Lunges (Each Side)
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Rack Reverse Lunges (Each Side)
Mobility:
Pigeon Pose with Lat Reach: 1 Minute Each Side
Weightlifting
Clean Pull + Power Clean + Hang Clean (5 x 1 adding weight)
Complete a Clean Pull (Deadlift, Shrug, and High Pull) then a touch & Go Power Clean. Return your barbell to the hang position to complete 1 full depth Hang Clean.
Work on hitting good positions, be patient and wait on the barbell to get into the pocket. Make sure you get that full triple extension.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (165/115)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (35/26)
14 Kettlebell Reverse Lunges
7 Push Jerks (115/75)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21 Russian Kettlebell Swings
14 Kettlebell Reverse Lunges
7 KB Push Press