MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Push-up to Down Dog
Single Unders
Inchworm to Push-up
Single Unders
Active Divebombers
Modified Barbell Warmup
30 Seconds Each
Good Mornings
Strict Press & Reach
Romanian Deadlifts
Strict Press & Reach
Deadlifts
Strict Press & Reach
Weightlifting
Deadlift (Build to a heavy set of 5)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
6 Strict Handstand Push-ups with Feet on Box
9 Deadlifts (185/125)
45 Single Unders
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 DB Strict Press
9 DB Deadlifts
30 Mountain Climbers