MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PVC Warmup

2 Rounds

40 Seconds Each

PVC Pass Throughs

PVC Lat Stretch

PVC Straight Leg Swings (20 Seconds Each)

PVC Overhead Squats

2 Rounds

10 Scap Pull-ups

3 Strict Pull-ups

10 Kip Swings

3 Empty Barbell Pausing Overhead Squats (10 Seconds in Bottom)

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)

T Stretch: 1 Minute Each Side

Barbell Thoracic Opener: 2 Minutes

Metcon

COMP: Metcon (Time)

For Time:

30 Power Snatches

5 Bar Muscle-Ups

30 Clean and Jerks

5 Bar Muscle-Ups

30 Thrusters

5 Bar Muscle-Ups

Barbell: Rx 95/65

FIT: Metcon (Time)

For Time:

30 Power Snatches

10 Burpee Pull-Ups

30 Power Clean and Jerks

10 Burpee Pull-Ups

30 Thrusters

10 Burpee Pull-Ups

Barbell: 75/55

BURN: Metcon (Time)

For Time:

30 Alternating DB Snatches

10 Burpees

10 Ring Row Pull-Ups

30 DB Hang Clean and Jerks

10 Burpees

10 Ring Row Pull-Ups

30 DB Thrusters

10 Burpees

10 Ring Row Pull-Ups

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

After Party

Metcon (No Measure)

Midline Conditioning

3 Giant Sets:

40 Meter Single Dumbbell Overhead Walking Lunge (Change Arms at 20M)

30 Weighted Abmat Sit-ups

10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)

Rest 2 Minutes Between Sets