MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Down Dog
Moderate Bike
Up Dog
Faster Bike
Active Divebombers
Hollow Hold
Arch Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Child’s Pose on Kettlebell: 1 Minute
Front Rack Stretch: 1 Minute
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (35/20)
30 Push Presses (75/55)
21/15 Calorie Row
30 Knees To Chest
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Kettlebell Swings
20 DB Push Presses
20 Calorie Row
20 Toes to Rig
Weightlifting
Split Jerk (Find a new PR)
Following the WOD use the remainder of class to establish a 1 RM for today.