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