MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
PVC Pass Throughs
Active Spidermans
PVC Lat Stretch
Mountain Climbers
PVC Pass Throughs (More Narrow)
1 Burpee + 3 Air Squats
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
Weightlifting
1 Deadlift + 1 Low Hang Clean + 1 Hang Clean + 2 Front Squats (build to 1 rep heavy)
rest :90 to 2 mins between lifts.
Metcon
COMP: Metcon (Time)
For Time:
2 Rounds of “Cindy”
25/18 Calorie Row
2 Rounds of “Cindy”
15 Power Snatches (115/85)
2 Rounds of “Cindy”
25/18 Calorie Row
2 Rounds of “Cindy”
15 Power Snatches (115/85)
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
FIT: Metcon (Time)
For Time:
2 Rounds of “Cindy”
25/18 Calorie Row
2 Rounds of “Cindy”
15 Power Snatches (95/65)
2 Rounds of “Cindy”
25/18 Calorie Row
2 Rounds of “Cindy”
15 Power Snatches (95/65)
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
BURN: Metcon (Time)
For Time:
2 Rounds of “Cindy”
15 Calorie Row
2 Rounds of “Cindy”
15 Kettlebell Swings
2 Rounds of “Cindy”
15 Calorie Row
2 Rounds of “Cindy”
15 Kettlebell Swings
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats