MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Banded Pass Throughs

Lateral Hops Over Band

Front Plank

Banded Pull-Aparts

Forward & Back Hops Over Band

Right Side Plank

Banded Biceps Curls

Single Leg Hops Over Band (15s Each Side)

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Deadlift (5 x 5 )

Build to a heavy set of 5 deadlifts over 5 sets

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Strict Presses (95/65)

25 Double Unders

10 Strict Pull-ups

25 Double Unders

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Strict Presses (75/55)

50 Single-Unders

5 Strict Pull-ups

50 Single Unders

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 DB Hang Clean & Press

25 Mountain Climbers

10 Strict Ring Rows

25 Mountain Climbers