MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Push-up to Down Dog
Slow Air Squats
Plate Hops
Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise to Overhead
Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats
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)
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
Weightlifting
Push Jerk (Build to a heavy set of 3)
Taken from the rack. 15 minutes to build to a heavy set of 3.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Push Jerks (95/65)
30 Air Squats
90 Single Unders
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
20 Hang C&J (Alternating every 5)
30 Air Squats
40 Mountain Climbers