MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
PVC Straight Leg Swings (30 Each Side)
PVC Overhead Squats
45 Seconds
Moderate Row
PVC Pass Throughs
PVC Overhead Squats
30 Seconds
Faster Row
PVC Lat Stretch
PVC Overhead Squats
Snatch Based Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Metcon
COMP: Metcon (Time)
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
10 Alternating Dumbell Snatches (55/35)
COMP: Metcon (Weight)
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches
*Build in weight
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