MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Push-up to Down Dog
Front Plank
Active Samson + Air Squat
Spiderman + Hamstring Stretch
Alternating Bird Dogs
Active Samson + Air Squat
Inchworm to Push-up
Shoulder Taps
Active Samson + Air Squat
Barbell Warmup
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Hang Power Clean + Power Clean (Build to a heavy complex)
Do not pause at the bottom.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Hang Power Cleans (95/65)
12 Push-ups
15 Deadlifts (95/65)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Alternating DB Hang Power Cleans (5 each side)
12 Push-ups
14 DB Deadlifts