MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Inchworm to Push-up
Glute Bridges
Slow Air Squats
Single Leg Glute Bridges (30s Each)
Active Spiderman + Hamstring Stretch
Glute Bridge Walkouts*
*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.
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
Kettlebell Squat Hold: 1 Minute
Weightlifting
Overhead Squat (5 x 5)
Build to a heavy set of 5 reps over 5 sets of Overhead Squats.
Metcon
COMP: Metcon (Time)
15 Minute Cap:
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55)
FIT: Metcon (Time)
15 Minute Cap:
21-18-15-12-9:
Kettlebell Swing (35/24)
Thrusters (65/45)
BURN: Metcon (Time)
21-18-15-12-9:
Double KB Swing
Double KB Thrusters