MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
Calf Stretch to Post – 1 minute each side
Straddle Stretch – 1-2 minutes
Foam Roll Thorasic Spine – 2 minutes
ACTIVATION
2 Rounds:
10 Scap Pull-ups
10 Bar Kips Arch to Hollow
20 ft. walking lunge
30 second hollow hold
Weightlifting
Squat Clean (5 x 3)
Coaches: Let’s get this strength portion done in 10:00. These do not have to be touch and go reps; just building to a heavy 3 singles.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)