MobTown CrossFit – CrossFit
Warm-up (No Measure)
Banded Tricep Stretch: 2 Minutes Each Side
Banded Hamstring Pull-Downs: 1 Minute Each Side
Couch Stretch – 2 Minutes Each Side
500 Meter Row (200 Easy – 200 Moderate – 100 Hard)
Then: 3 Rounds:
30 Seconds Samson Stretch
10 Glute Bridges
30 Second Handstand Hold
10 PVC Pass Throughs
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Snatch Complex #4 (5 x 1)
Complex = 1 Low Hang Squat Snatch + 1 Overhead Squat
*Low Hang is defined as just below knees*
Set 1: 1 @ 60% of 1RM
Set 2: 1 @ 65% of 1RM
Set 3: 1 @ 70% of 1RM
Set 4: 1 @ 70-80% of 1RM
Set 5: 1 @ 70-80% of 1RM
Set 6: 1 @ 70-80% of 1RM
Set 7: 1 @ 70-80% of 1RM
Metcon
Metcon (Time)
For Time:
70/50 Calorie Row
20/12 Bar Muscle-Ups
50 Overhead Squats (115/85)