MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
PVC Pass Throughs
Sit-ups
Single Unders
PVC Lat Stretch
Arch Ups
Single Unders
PVC Overhead Squats
V-Ups with PVC
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)
Couch Stretch: 45 Seconds Each Side
Weightlifting
Hang Power Snatch + OHS + Hang Squat Snatch (Build to a heavy complex)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
90 Single Unders
20 Knees to Chest
10 Hang Power Snatches (95/75)
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
90 Single Unders
20 Toes to Rig
10 Dumbbell Hang Squat Snatches ()