MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders

Down Dog

Slow Air Squats

Squat Hold (Active Below Parallel)

Single Unders (Right Leg)

Up Dog

Split Squats (Right Leg Forward)

Squat Hold (Active Below Parallel)

Single Unders (Left Leg)

Push-up to Down Dog

Split Squats (Left Leg Forward)

Squat Hold (Active Below Parallel)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Hang Squat Clean (Build to a heavy single )

Metcon

COMP: Metcon (AMRAP – Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

FIT: Metcon (AMRAP – Reps)

AMRAP 9:

45 Single Unders

1 Hang Squat Clean (95/65)

45 Single Unders

2 Hang Squat Cleans (95/65)

45 Single Unders

3 Hang Squat Cleans (95/65)

BURN: Metcon (AMRAP – Reps)

AMRAP 9:

30 Single Unders

1 Med Ball Clean

30 Single Unders

2 Med Ball Clean

30 Single Unders

3 Med Ball Clean