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