MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
400 Meter Indian Run
Karaoke (Each Way)
Spidermans Push-ups
Side Shuffle (Each Way)
Active Dive-bombers
Skip For Height
Glute Bridges
Skip For Distance
Jumping Air Squats
Modified Barbell Warmup
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press & Reach
5 Back Squats
Mobility
Warm-up (No Measure)
Wrist Stretch: 40 Seconds
Chest Stretch: 40 Seconds
Squat Hold: 40 Seconds
Metcon
Metcon (Time)
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
75 Bench Press (135/95)
75 Hang Power Cleans (115/85)
Complete one of the following movements after each set of 75:
15 Tire Flips
200 Meter Team Sled Drag (45/35)
300 Meter (12X) Team Sled Push (45/35)
Moving a moderate weight on the barbell in this team of 3 workout.
One partner works at a time on the barbell while the other two rest.
Choose a barbell weight that you can cycle for 10-15 reps per turn on all three movements.
Break up reps and distances as you see fit.
Extended Work
Warm-up (No Measure)
Athlete’s Choice: Spend 10-15 minutes working on a strength component you may have missed, mobility or one or two skills that need improvement.
Mobility:
— Upper Body —
1. Puppy Pose – 1:00
2. Shoulder to Floor – 1:00/each
3. Wrist Stretches – 1:00
— Lower Body —
1. Couch Stretch – 2:00/each
2. Pigeon Pose – 2:00/each
3. Butterfly – 1:30
4. Pike – 1:00
5. Straddle – 1:00
6. Kneeling Split – 1:00