MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Spiderman Stretch
Glute Bridges
Air Squats
Mountain Climbers
Single-Leg Glute Bridges (30 Seconds Each)
Air Squats
Frog Hops
Glute Bridge Walkouts
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)
Barbell Ankle Stretch: 45 Seconds
Pigeon Pose + Wrist Stretch: 45 Seconds Each Side
Metcon
COMP: Bergeron Beep Test (AMRAP – Rounds and Reps)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
Beast Builder
Metcon (Weight)
On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Reps Total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean