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