MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Active Samson
Hollow Hold
Push-up to Down Dog
Superman Hold
Inchworm to Push-ups
Straight Leg Sit-ups
Air Squats
V-Ups
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)
Couch Stretch: 1 Minute Each Side
Wrist Stretch: 30 Seconds
Front Rack Stretch: 30 Seconds
Weightlifting
Macho Man
3 Power Cleans
3 Front Squats
3 Push Jerks
E2MOM X 5. Complete 1 round of the complex every 2 minutes. Start at ~60% of your 1RM Clean and Jerk.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of Macho Man (95/65)
10 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Push Jerks
10 Toes to Rig
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks