MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 5:
30 Easy Single Unders
20 Second Front Plank
10 Push-up to Down Dog
Easy Pace
AMRAP 3:
15 Second Right Side Plank
15 Second Left Side Plank
5 Right Side Kettlebell Strict Press
5 Left Side Kettlebell Strict Press
Performed With Light Kettlebell
Mobility
Warm-up (No Measure)
Child’s Pose on Kettlebell: 1 Minute
Kettlebell Calf Smash: 1 Minute Each Side
Weightlifting
Deadlift + Low Hang Snatch + Hang Snatch + Overhead Squat (Build to a heavy complex )
with a Snatch Grip complete to complex unbroken for weight. Deadlift the bar to the hang, let bar travel just below the knee to perform a low hang Snatch, then a Snatch from the Hang position (above the knee) and then 1 Overhead Squat. All Snatches are to full depth.
Rest :90 to 2 mins between lifts. Score your best lift.
Metcon
COMP: Metcon (Time)
4 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebell Swings (53/35)
30 AbMat Sit-ups
40 Double Unders
FIT: Metcon (Time)
4 Rounds:
10 Strict Negative Handstand Push-ups
20 Russian Kettlebell Swings (35/24)
30 AbMat Sit-ups
60 Single Unders
BURN: Metcon (Time)
4 Rounds:
10 Strict Seated DB Press
20 Russian Kettlebell Swings
30 AbMat Sit-ups
40 Mountain Climbers