MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:60 Second Wall Sit
250 Meter Row
:30 Seconds Air Squats
:40 Second Wall Sit
150 Meter Row
:30 Seconds Cossack Squats
:20 Second Wall Sit
100 Meter Row
:30 Seconds Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Push Press (5 x 5 )
Build to a 5 rep heavy Push Press.
Metcon
COMP: Metcon (Time)
20 Minute Cap
3 Rounds:
500 Meter Row
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
FIT: Metcon (Time)
20 Minute Cap
3 Rounds:
500 Meter Row
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 95/65
BURN: Metcon (Time)
20 Minute Cap
3 Rounds:
400 Meter Row
7 DB Power Cleans
7 DB Hang Squat Cleans
7 DB Squat Cleans