MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
Single Unders
Spiderman Stretch
Glute Bridges
Single Unders
Frog Hops
Single-Leg Glute Bridge (30 Seconds Each Side)
Single Unders
Slow Burpees
Glute Bridge Walkouts
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
Weightlifting
Power Clean (Build to a heavy set of 2 Pausing Power Clean)
2 second pause at the knee and in the catch
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
50 Single Unders
10 Power Cleans (115/75)
50 Single Unders
10 Lateral Barbell Burpees
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Mountain Climbers
10 Hanging DB Clean
30 Mountain Climbers
10 Burpees