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
…