MobTown CrossFit – CrossFit
Warm-up (No Measure)
1:00 – 2:00 Each:
Banded Tricep Stretch
Child’s Pose on Box
Butterfly Stretch
3 Steady Rounds:
:30 of:
Single Unders
Banded Pull-Aparts
Active Spiderman
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Clean and Jerk Complex (5 x 1 Build to a heavy complex)
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
Metcon
Metcon (Time)
For Time:
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)