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