MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Shuttle Run

Samson Stretch

Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)

40 Seconds

Moderate Shuttle Run

Spiderman Stretch

Single Kettlebell Farmers Carry (20 Seconds Each Side)

30 Seconds

Faster Shuttle Run

Inchworm to Push-up

Single Kettlebell Deadlift (Between Legs)

Mobility

Warm-up (No Measure)

Kettlebell Assisted Straddle Stretch: 1 Minute

Wrist Stretch: 1 Minute

Weightlifting

Power Clean (Build to a heavy set of 3)

Metcon

Metcon (Time)

5 Rounds For Time:

10 Kettlebell Swings (53/35)

100 Meter Farmers Carry (53/35)

200 Meter Run

FIT: Metcon (Time)

5 Rounds For Time:

10 Kettlebell Swings (35/26)

100 Meter Farmers Carry (35/26)

200 Meter Run