MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Active Samson

Banded Good Mornings

Moderate Bike

Down Dog

Banded Good Mornings

Faster Bike

Spidermans

Banded Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Push Jerk (5 x 5 (Build to a 5 rep heavy))

Working from the rack build to a 5 rep Push Jerk.

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (55/35)

25/18 Calorie Assault Bike

20 Bar Facing Burpees

15 Deadlifts (245/165)

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (35/20)

25/18 Calorie Row

20 Lateral Barbell Burpees

15 Deadlifts (185/125)

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks

20 Calorie Row

20 Burpees

15 Deadlifts