MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Inchworm to Push-ups
Spiderman Stretch
Mountain Climbers
Frog Hops
Alternating Bird Dogs
Slow Burpees
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
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)
Wrist Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Weightlifting
Hang Clean (Heavy set of 3)
Build to a heavy set of 3 over 15 minutes
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Burpees
12 Deadlifts (115/85)
9 Hang Power Cleans (115/85)
6 Push Jerks (115/85)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Burpees
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks