MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
Straddle Stretch: 2 Minute Hold
Front Rack Stretch: 2-3 Minute Hold
Pigeon Pose + Wrist Stretch: 1 Minute Hold Each Side
3 Rounds:
30 Seconds Each:
Easy-Moderate-Hard Bike
Push-up to Down Dog
Russian Kettlebell Swings (Light Weight)
5 Air Squats + Hold remainder of:30 Seconds
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Clean Complex #3 (E2MOM 5 x 1)
2 Low Hang Squat Cleans
1 Push Jerk
1 Split Jerk
Set 1: 70% of 1RM Clean and Jerk
Set 2: 74% of 1RM Clean and Jerk
Sets 3-5: 74-85% of 1RM Clean and Jerk
Metcon
Metcon (Time)
On the 5:00 x 5 Rounds:
10 Handstand Push-ups
5 Squat Clean Thrusters (115/85)
15/12 Calorie Assault Bike