MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
7 Minutes For Quality
Group 1:
Easy Bike
Group 2:
100 Meter Run
20 Meter Bear Crawl
10 Meter Crab Walk
Switch Stations When Group Finishes the Run/Crawl/Walk
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)
Barbell Thoracic Opener: 2 Minutes
Weightlifting
Shoulder Press (15 Minutes to build to a heavy single)
Metcon
COMP: Metcon (Time)
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses (95/65)
FIT: Metcon (Time)
5 Rounds:
200 Meter Run
12/9 Calorie Row
9 Strict Presses (75/55)
BURN: Metcon (Time)
5 Rounds:
250 Meter Run
10 Calorie Row
9 DB Strict Presses