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.)