MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
200 Meter Easy Run
40 Seconds
Barbell Good Mornings
Active Spidermans
Barbell Elbow Rotations
Front Plank
Barbell Strict Press & Reach
Shoulder Taps
Barbell Front Squats
Mountain Climbers
Mobility
Warm-up (No Measure)
Barbell Ankle Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Weightlifting
Back Squat (5×5 building)
Metcon
COMP: Metcon (Time)
For Time:
600 Meter Run
50 Barbell Thrusters (45/35)
600 Meter Run
50 Burpees
600 Meter Run
50 Barbell Thrusters (45/35)
FIT: Metcon (Time)
For Time:
800 Meter Row
50 Barbell Thrusters (45/35)
800 Meter Row
50 Burpees
800 Meter Row
50 Barbell Thrusters (45/35)