MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
30 Seconds
Easy Row
Plate Hops
Moderate Row
Plate Counterbalance Squats
Faster Row
Plate Front Raise to Overhead
30 Seconds
Glute Bridges
Single Leg Glute Bridges (30s Each Side)
Glute Bridge Walkouts
Jumping Air Squats
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
Front Rack Stretch: 1 Minute
Weightlifting
Thruster (Build to a heavy single)
Metcon
COMP: Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)
FIT: Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65)
BURN: Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 DB Thrusters