MobTown CrossFit – CrossFit
Warm-up (No Measure)
Couch Stretch: 1-2 Minutes Each Side
Ankle Dorsiflexion: 1 Minute Each Side
Floor Pec Stretch – 1-2 Minute Each Side
60 Second Bike
6 Inchworms
6 Strict Pull-ups
6 Wall Squats
40 Second Bike
4 Inchworms
4 Strict Pull-ups
4 Wall Squats
20 Second Bike
2 Inchworms
2 Strict Pull-ups
2 Wall Squats
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlift
Weightlifting
Back Squat (3 Sets)
Set 1: 3 @ 105% of 10RM
Set 2: 6 @ 100% of 10RM
Set 3: 12 @ 90% of 10RM
Metcon
Metcon (Time)
For Time:
21-15-9:
Toes to Bar
Power Snatches (95/65)
Directly Into…
9-15-21:
Calorie Bike
Overhead Squats (95/65)