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