MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Resistance Band Warmup
30 Seconds
Pass Throughs
Pull Aparts
High Pulls
Good Mornings
Lateral Walks
Front Squats
Overhead Squats
Overhead Squat Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Push Presses
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
Mobility
Warm-up (No Measure)
Barbell Ankle Stretch: 1 Minute
Squat Hold: 1 Minute
Weightlifting
Overhead Squat (Build to a Heavy Single)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Bar Muscle-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Chest to Bar Pull-ups
10 Front Squats (95/65)
15 Deadlifts (95/65)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 Barbell Rows
10 DB Front Squats
10 DB Deadlifts