MobTown CrossFit – CrossFit
Warm-up (No Measure)
1:00 Easy Row
:30 Active Samson Stretch
:30 Front Plank
1:00 Moderate Row
:30 Walkouts
1:00 Faster Row
:30 Reverse Lunges in Place
:30 Hollow Holds
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 RDL
Weightlifting
Snatch (15 Minutes to build to a 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
21/15 Calorie Assault Bike
15 Toes To Bar
9 Overhead Squats (95/65)