MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Hollow Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
Superman Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
PVC V-Ups
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
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)
Couch Stretch: 90 Seconds Each Side
Weightlifting
Push Jerk ( E2MOM, 5 x 3)
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Bar Facing Burpees
12 Push Jerks (155/105)
21 Toes to Bar
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
12 Hang Power Cleans (115/85)
21 Lateral Barbell Burpees
12 Push Jerks (115/85)
21 Knees to Chest
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
12 Hang DB Power Cleans
21 Burpees
12 DB Push Press
21 Toes to Rig