MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
2 Minutes on a rower or bike
then…
Pigeon Stretch: 1-2 Minutes Each Side
Straddle Stretch: 2 Minutes
Banded Triceps Streetch: 1 Minute Each Side
ACTIVATION
2 Rounds for Quality
10 Alternating Cossack Squats
10 Barbell Good Mornings
10 Barbell Push Press
5 Jerk balance
Weightlifting
Bench Press (5 x 5 )
Athletes: Build in weight across each set.
Metcon
Metcon (Time)
For Time:
50 Burpee Box Jump Overs (24″ / 20″)
30 Wall Balls (20# / 14#)
20 Sumo Deadlift High Pulls (135# / 95#)
30 Wall Balls
50 Burpee Box Jump Overs