MobTown CrossFit – CrossFit

Warm-up

Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Walking Spidermans

Inchworms

Toe Walk

Heel Walk

Side Shuffle (both sides)

Karaoke (both sides)

High Knees

Butt Kickers

Warm up shoulders

PVC pass throughs

PVC Around the Worlds

Scap Pull ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Push Press

5 Elbow Rotations

5 Front Squats

5 RDLs

Wrist Stretches

Metcon

Metcon (3 Rounds for reps)

2 Person Teams

Only one athlete working at a time.

8 Minute AMRAP Ladder

2 Power Snatches 95/65

2 Toes To Bar

4 Power Snatches

4 Toes To Bar



Continue adding 2 reps each round.

Divide work as needed.

Rest 2 minutes

8 Minute AMRAP Ladder

2 Power Cleans 135/85

2 Pull-ups

4 Power Cleans

4 Pull-ups



Continue adding 2 reps each round.

Divide work as needed.

Rest 2 minutes

8 Minute AMRAP

200 Meter Run

Deadlift 185/125

Alternate movements, may only lift while partner is running.

Score is total number of deadlifts.