MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds Each Stretch
Quad Stretch (Pull Foot to Butt)
Knee Hugs (Hug Knee Into Chest)
Straight Leg Kicks
100 Meter Run (Easy)
Side Lunges
Cossack Squats
Air Squats
100 Meter Run (Moderate)
Spiderman Stretch
Samson Stretch
Inchworm to Push-up
100 Meter Run (Faster)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
120 Deadlifts (135/95)
600 Meter Team Relay Run
90 Hang Power Cleans (135/95)
600 Meter Team Relay Run
60 Push Jerks (135/95)
600 Meter Team Relay Run
150/105 Calorie Assault Bike
60 Push Jerks (115/75)
600 Meter Team Relay Run
90 Hang Power Cleans (115/75)
600 Meter Team Relay Run
120 Deadlifts (115/75)
600 Meter Team Relay Run