MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
:30 Seconds
PVC Pass Throughs
Active Spidermans
PVC Lat Stretch
Mountain Climbers
PVC Pass Throughs (More Narrow)
1 Burpee + 3 Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Front Squat (Squat Waves)
On the 0: 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%
On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%
On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%
Following, Until the 15 Minute Mark:
Build to a Heavy Single for the Day
Metcon
COMP: Metcon (Time)
For Time:
21 Push Presses (95/65)
5 Rounds of “Cindy”
15 Push Presses (95/65)
3 Rounds of “Cindy”
9 Push Presses (95/65)
1 Rounds of “Cindy”
Rx+ with vest 20/14
FIT: Metcon (Time)
For Time:
21 Push Presses (75/55)
5 Rounds of “Cindy”
15 Push Presses (75/55)
3 Rounds of “Cindy”
9 Push Presses (75/55)
1 Rounds of “Cindy”
BURN: Metcon (Time)
For Time:
15 Push Presses
2 Rounds of “Cindy”
15 Push Presses
2 Rounds of “Cindy”
15 Push Presses
2 Rounds of “Cindy”