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