MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Active Samson

PVC Pass Throughs

PVC Overhead Squats

Active Spidermans

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Pass Throughs

PVC Overhead Squats

Try to Get More Narrow with Each Set on PVC

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)

Barbell Thoracic Opener: 1 Minute

Weightlifting

Overhead Squat (Build to a heavy set of 3)

From the rack.

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Overhead Squats (95/65)

12 Sumo Deadlift High Pulls (95/65)

9 Chest to Bar Pull-ups

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Overhead Squats (75/55)

12 Sumo Deadlift High Pulls (75/55)

9 Pull-ups

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 KB Goblet Squats

12 Kettlebell Swings

9 Ring Rows