MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Banded Shoulder Distraction – 1 minute each side
Alternate Bird Dogs – 1 minute
Banded Tricep Stretch – 1 minute each side
3 rounds for quality
30 second Row
20 second Handstand Hold
5 Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)
700/500 Meter Row
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)
700/500 Meter Row
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)
You’ll complete 63 reps before advancing to the rower