MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1-2 Minutes of Each:

Kneeling Split

Butterfly Stretch

Lying Front Rack Stretch

Then:

Row 500 Meters

5 Wall Walks

5 Burpees

20 Banded Good Mornings

5 Burpees

10 Strict Press w/Empty Barbell

5 Burpees

Weightlifting

Deadlift (5 x 5 )

Build to a heavy set of 5. All Reps should be touch and go. Stay tight, breathe at the top and avoid temptation to bounce the bar on heavier sets.

Metcon

Metcon (3 Rounds for reps)

3 Rounds for Reps

Min. 1 – Thrusters (75/55)

Min. 2 – Power Cleans

Min. 3 – Double Unders

Min. 4 – Push Press

Min. 5 – Bar Facing Burpees

Min. 6 – Rest