MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
6 Minutes For Quality:
Group 1
1 Round:
5 Ring Rows
10 Kettlebell Goblet Squats (Light Weight)
15 Sit-ups
Group 2
Easy Row
*Switch Stations When Group 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups
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)
Kettlebell Ankle Stretch: 30 Seconds Each Side
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Weightlifting
Thruster (Build to a heavy 10 rep thruster)
Metcon
COMP: Metcon (Time)
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)
FIT: Metcon (Time)
3 Rounds:
21/15 Calorie Row
15 Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (35/24)
15 Thrusters (75/55)
BURN: Metcon (Time)
3 Rounds:
20 Calorie Row
30 Jumping Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings
15 KB Thrusters