MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2 minutes row, run, or bike
into:
:60 KB Calf Smash each side
:60 Saddle Stretch
:60 Butterfly Stretch
ACTIVATION
3 Minute Assault Bike (row if no bikes)
2 Rounds:
10 KB Goblet Squats
10 Russian KB Swings
:30 shuttle runs
20 minute time cap from start of class
Weightlifting
Back Squat
15 minute time cap
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%
Front Squat
12 minute time cap
3 x 10 AHAP (As Heavy As Possible)
-These 3 sets should feel very heavy on reps 7-10.
-Start conservative on your 1st set and increase weight if needed on sets 2 and 3.
Metcon
Metcon (Time)
21-15-9
Calorie Assault Bike
Bar-Facing Burpees
15 Minute Time Cap