MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes For Quality:

100 Meter Run

3 Inchworm to Push-ups

6 Glute Bridges

9 Slow 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)

Pec Stretch: 30 Seconds Each Side

Front Rack Stretch: 1 Minute

Squat Hold: 1 Minute

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Round of “The Chief”

200 Meter Run

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



Continue to Add 1 Round Until Cap

_______________________

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats
Score as total fully completed rounds + reps of “The Chief”

For Example: If you finished all the rounds in the “5 Rounds of The Chief”, your score would be 15 Rounds (5+4+3+2+1)

200 meter runs will not count towards you score

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Round of “The Chief”

200 Meter Run

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



Continue to Add 1 Round Until Cap

_______________________

1 Round of “The Chief”:

3 Power Cleans (95/75)

6 Push-ups

9 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Round of “The Chief”

200 Meter Run

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



Continue to Add 1 Round Until Cap

_______________________

3 DB Power Cleans

6 Push-ups

9 Air Squats

Extended Work

Warm-up (No Measure)

Athlete’s Choice: Spend 10-15 minutes working on a strength component you may have missed, mobility or one or two skills that need improvement.

Mobility:

— Upper Body —

1. Puppy Pose – 1:00

2. T Stretch – 1:00/each side

3. Shoulder to Floor – 1:00/each

4. Wrist Stretches – 1:00

— Lower Body —

1. Pigeon Pose – 2:00/each

2. Butterfly – 1:30

3. Pike – 1:00

4. Straddle – 1:00

5. Kneeling Split – 1:00

6. Calf Stretch – 1:00/each

7. Couch Stretch – 2:00/each