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″)