MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 MInute
Easy Row
Lateral Box Step-ups (30 Seconds Each Side)
30 Seconds Each
Barbell Good Mornings
Elbow Rotations
Back Squats
45 Seconds
Moderate Row
Box Facing Step-ups
30 Seconds Each
Romanian Deadlifts
Hang Muscle Cleans
Front Squats
30 Seconds
Fast Row
Low Box Jumps (Step Down)
Mobility
Warm-up (No Measure)
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Drop Ankle Stretch: 1 Minute
Weightlifting
Power Clean Complex
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean (Below Knee)
On the 1:30 x 6 Sets
Sets 1-3: Warm-up w/Light weight
Sets 4-6: Build to a Heavy Compex
Metcon
COMP: Metcon (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
FIT: Metcon (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Step Overs (20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 115/75
Round 2: 95/65
Round 3: 75/55
BURN: Metcon (3 Rounds for reps)
3 x AMRAP 4:
10 Burpees
20 DB Hang Cleans
20 Cal Row
Rest 4 Minutes Between Rounds