MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Easy Single Unders

Glute Bridges

Moderate Row

Quick Single Unders

Right Side Glute Bridges

Faster Row

Higher Single Unders

Left Side Glute Bridges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Hang Power Clean (5 x 5)

Build to a 5 rep Power Clean.

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

90 Single Unders

30/24 Calorie Row

15 Power Cleans (95/65)

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Single Unders

20 Calorie Row

10 Hang DB Power Cleans