MobTown CrossFit – CrossFit
Warm-up (No Measure)
1:00 All:
Couch Stretch (each side)
Banded Shoulder Distraction
Pigeon Stretch
Then:
10 Air Squats
10 Air Squats w/Hip Circle
10 Squats w/Hip Circle and Empty Barbell
10 Squats w/o Hip Circle and w/Empty Barbell
Weightlifting
Pausing Back Squat (10 X 1 Build to a heavy single)
1 second pause at the bottom
Aim to keep a very tight core and hit a solid “one one-thousand count at the bottom of the squat. The purpose of this variation is to eliminate the bounce out of the bottom. Focus on driving up as fast as possible. make sure that the last couple sets are very challenging!!!!
Metcon
Metcon (Time)
For Time:
5 Rounds:
30 Double Unders
15 Thrusters (75/55)
Directly into…
5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)