MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Bike
Minute 1: Easy
Minute 2: Moderate
Minute 3: Faster
45 Seconds Each
Upper Back Foam Roll
Banded Pass Throughs
Banded Pull Aparts
Banded Y’s
Banded Strict Press
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 Thoracic Opener: 90 Seconds
Weightlifting
Metcon
COMP: Metcon (Weight)
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses
*Build in Strict Press Weight*
After Party
Metcon (Distance)
On the 2:30 x 4 Rounds:
40 Double Unders
15 GHD Sit-ups
Max Distance Handstand Walk in Time Remaining