MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
60 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
40 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
20 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
Mobility
Warm-up (No Measure)
PVC Pass Throughs: 1 Minute
PVC Lat Stretch: 1 Minute
PVC Sotts Press: 1 Minute
Weightlifting
Back Squat (5 x 5)
Build to a heavy set of 5 reps
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 95/65
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 RDL’s w/KB’s
9 Goblet Squats
6 Double KB Swing