MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
Banded Tricep Stretch: 2 Minutes Each Side
Calf Stretch: 1 Minute Each Side
Butterfly Stretch – 2 Minute Hold
3 Sets:
100 Meter Jog
10 Box Step-Ups
:30 Hollow Holds
10 Air Squats
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Snatch Complex #3 (On the 1:30 x 5 Sets:)
2 Snatch Drops
2 Tall Snatches
Set 1: Empty Barbell
Set 2: 35% of 1RM Snatch
Set 3: 45% of 1RM Snatch
Set 4: 50% of 1RM Snatch
Set 5: 55% of 1RM Snatch
Metcon
Metcon (Time)
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run
One Round of “Cindy” = 5 Pull-Ups + 10 Push Ups + 15 Air Squats