MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

Couch Stretch: 1-2 Minutes Each Side

Banded Shoulder Distraction: 1 Minute Each Side

Pigeon Pose: 1-2 Minutes Each Side

3 Steady Rounds:

15 Calorie Row

15 Glute Bridges

15 Air Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Front Squat (5 X Descending Reps)

Set 1: 10 @ 65% of 1RM

Set 2: 8 @ 70% of 1RM

Set 3: 6 @ 75% of 1RM

Set 4: 4 @ 80% of 1RM

Set 5: 2 @ 90% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

6 Bar Muscle-ups

9 Push Presses (135/95)

15 Deadlifts (135/95)

21 Wallballs (20/14)