MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Inchworm to Push-up
Glute Bridges
Single Unders
Spiderman Stretch + Hamstring Stretch
Single Leg Glute Bridges (30 Each Side)
Single Unders
Air Squats
Glute Bridge Walkouts
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 Ankle Stretch: 1 Minute
Barbell Straddle Stretch: 40 Seconds Each Direction (Middle Right-Left)
Weightlifting
Thruster (3 Thrusters E2MOM X 5 )
Bar taken from the rack. Not a max effort, but a heavy set of 3 for the day.
Metcon
COMP: Metcon (Time)
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders
FIT: Metcon (Time)
3 Rounds:
10 Thrusters (95/65)
20 Deadlifts (95/65)
75 Single Unders
BURN: Metcon (Time)
5 Rounds:
10 KB Thrusters
20 KB Deadlifts
30 Jumping Jacks