MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Row Warmup

40 Seconds @ 22 Strokes Per Minute

40 Seconds @ 24 Strokes Per Minute

40 Seconds @ 26 Strokes Per Minute

30 Seconds Each

Push-up Plank Hold (Top)

Active Spidermans

Alternating Shoulder Taps

Active Twisted Cross

Inchworm to Push-up

Hollow Hold

Push-up Plank Hold (Bottom)

Push-up to Down Dog

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)

Pigeon Pose: 1 Minute Each Side

Weightlifting

Back Squat

Set #1 (On the 0:00) – 5 Reps @ 80%

Set #2 (On the 2:00)- 4 Reps @ 87%

Set #3 (On the 4:00) – 3 Reps @ 94%

Set #4 (On the 6:00) – 2 Reps @ 98%

Set #5 (On the 8:00) – 1 Rep @ 102%

Set #6 (On the 10:00) – 1 Rep @ 105%

Set #7 (On the 12:00) – 1 Rep

Set #8 (On the 14:00) – 1 Rep

Set #9 (On the 16:00) – 1 Rep

Sets 1-9 completed “On the 2:00”

*Percentages based on 5RM Back Squat

Metcon

COMP: Metcon (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row

After Party

Metcon (No Measure)

3 Giant Sets:

10 Supinated Grip Ring Rows

20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)

:30 Second Banded Glute Bridge Hold