MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

30 Seconds

Plate Lateral Squats

Glute Bridges

Hollow Hold

Air Squats

Plate Counterbalance Squats

Single-Leg Glute Bridges (30 Seconds Each)

Arch Hold

Air Squats

Plate Ground to Overhead

Glute Bridge Walkouts

Shoulder Taps

Air Squats

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)

Wrist Stretch (Fingertips Forward): 30 Seconds

Quads Foam Roll: 1 Minute Each Side

Squat Hold: 1 Minute

Lats Foam Roll: 1 Minute Each Side

Child’s Pose (Hands on Foam Roller): 1 Minute

Wrist Stretch (Fingertips Away): 30 Seconds

Weightlifting

Front Squat

On the 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 75%

Set 2 (On the 1:30): 1 Rep @ 80%

Set 3 (On the 3:00): 3 Reps @ 75%

Set 4 (On the 4:30): 1 Rep @ 83%

Set 5 (On the 6:00): 3 Reps @ 75%

Set 6 (On the 7:30): 1 Rep @ 86%

Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat

Metcon

COMP: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

FIT: Metcon (Time)

21-15-9:

Thrusters (75/55)

Pull-ups

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 6

15 Med Ball Cleans

30 Jumping Pull-ups