MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
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)
MOBILITY
Barbell assisted thoracic opener (2minutes)
Weightlifting
Tempo Front Squats (EMOM X 9)
1 tempo front squat each minute
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: ~60%
Sets 4-6: ~65%
Sets 7-9: ~70%
Metcon
Metcon (Weight)
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Slam Balls (20/15)
5 Push Press
Build in Weight on the Push Press
GENERAL
• Build to a heavy set of 5 push press over the course of 5 intervals
• The AbMat Sit-ups and Slam Balls do not count towards your score, they are the “buy-in” to the barbell on each round
• Rounds begin every 4 minutes (0:00 – 4:00 – 8:00 – 12:00 – 16:00)
• Your score is the heaviest weight lifted on the 5 sets of Push Press