MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
5 Minutes For Quality
5 Push-up to Down Dogs
10 Straight Leg Sit-ups
15 Second Front Plank on Hands
20 Lateral Hops Over Barbell
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)
Barbell Assisted Straddle Stretch: 1 Minute
Pec Stretch/Shoulder Stretch: 45 Seconds Each Side
Weightlifting
Front Squat (15 Minutes to build to a heavy single)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (225/155)
10 Knees to Chest
15 Lateral Barbell Burpees
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Deadlift
10 Toes to Rig
10 Barbell Burpees