200428

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2-3 Sets

15 Calorie Bike

15 Glute Bridges

15 Air Squats

2-3 Sets

5 Frog jumps

10 Single Arm Dumbbell Strict Press (Each Side)

Performed with Light Dumbbell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

21/15 Calorie Assault Bike
If you finish the bike calories, proceed back to the lateral barbell burpees – as you’ll complete as much work as you can within the 5-minute windows

In order to maintain intensity across the 3 AMRAPs, the weight will decrease while the reps hold still

You’re ideally using loads that allow you to complete 1+ round in each AMRAP

You score for each section is total rounds + reps

Your final score is the total of all three intervals

HOME GYM VIDEO OVERVIEW

https://www.youtube.com/watch?v=85DtWRqFQ4I

At Home

EQUIP: Metcon (AMRAP – Rounds and Reps)

WARMUP

Easy Jog:

400 Meters

3 Rounds:

30 Seconds Knuckle Drags

30 Second Hollow Hold

30 Second Samson Stretch

METCON

AMRAP 20:

200 Meter Run

7 Double Dumbbell Power Clean and Jerks

40 Double Unders
This longer AMRAP includes a little cardio, weightlifting, and gymnastics

Each station is designed to be relatively short – ideally taking 1 minute or less to complete

That being said, we can expect to complete 6+ rounds today

NONE: Metcon (AMRAP – Rounds and Reps)

WARM-UP

Easy Jog:

400 Meters