MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

Barbell Ankle Stretch: 1-2 Minutes

Wrist Stretch: 1 Minute

Front Squat Hold: 1-2 Minutes

3 Rounds For Quality:

:20 Second Single Unders

:20 Second Banded Pull Aparts

:20 Second Active Spiderman

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Clean Complex 2 (5 X 1)

2 Tall Squat Cleans + 1 Push Jerk + 1 Split Jerk
Set 1: 1 @ 30% of 1RM Clean & Jerk

Set 2: 1 @ 40% of 1RM Clean & Jerk

Set 3: 1 @ 45% of 1RM Clean & Jerk

Set 4: 1 @ 50% of 1RM Clean & Jerk

Set 5: 1 @ 55% of 1RM Clean & Jerk

Metcon

Metcon (Time)

3 Rounds For Time:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

15 Kettlebell Swings (24 kg. / 16 kg.)