MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
3 Air Squats + 1 Inchworm to Push-up
45 Seconds
Moderate Row
Active Spidermans
30 Seconds
Faster Row
Push-up to Down Dog
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)
Barbell Assisted Snatch Stretch: 1 Minute
Pigeon Pose + Wrist Stretch: 1 Minute Each Side
Weightlifting
Deadlift (5×5 adding weight)
Metcon
COMP: Metcon (Time)
For Time:
1,000 Meter Row
Directly Into…
10 Rounds of;
3 Power Snatches (115/75)
6 Push-ups
9 Air Squats
A repeat from 7.1.19
Having completed fairly recently, we can use it to test our progress over the last couple months
FIT: Metcon (Time)
For Time:
1,000 Meter Row
Directly Into…
10 Rounds of;
3 Power Snatches (95/65)
6 Push-ups
9 Air Squats
BURN: Metcon (Time)
For Time:
1,000 Meter Row
Directly Into…
10 Rounds of;
3 Alternating DB Snatches
6 Push-ups
9 Air Squats
Extended Work
Weighted Step-ups (100 reps)
35/20 Dumbbell