MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
20 Seconds PVC Pass Throughs
40 Seconds Push-up to Down Dog
20 Seconds PVC Strict Press
40 Seconds Spiderman Stretch
20 Seconds PVC Push Press
40 Seconds Inchworm to Push-up
20 Seconds PVC Lateral Hops
40 Seconds Mountain Climbers
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)
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Pec Stretch: 30 Seconds Each Side
Weightlifting
Push Press (10RM)
Suggested rep scheme:
From the rack…
5-6 Sets: 5-7 Reps
2-3 Attempt: 10RM
Aim for 2-3 attempts at 10 reps as the weight gets heavier
Rest as needed
Metcon
COMP: Metcon (Time)
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees
FIT: Metcon (Time)
21-15-9:
Push Jerks (115/75)
Lateral Barbell Burpees
BURN: Metcon (Time)
3 Rounds
10 DB Hang Clean & Jerks
10 Burpees
After Party
Metcon (No Measure)
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Row
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets