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)