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