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