MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Couch Stretch
10 Air Squats
10 Air Squats w/Hip Circle
10 Squats w/Hip Circle and Empty Barbell
10 Squats w/Empty Barbell w/o Hip Circle
Weightlifting
Pausing Back Squat (10 x 2 @ 60% of 1RM)
1 second pause at the bottom
Athletes should pause for a full “one thousand one” at the very bottom of the squat. The purpose of the pause is to eliminate the help from the bounce out of the bottom. Drive up as fast as possible.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)