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