MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2 minutes of Row, Run, or Bike
into:
:60 pigeon on each side
:60 Wall Pec Stretch on each side
:60 Front Rack Stretch on box or floor
10 PVC pass throughs then move hands in and do 10 more
ACTIVATION
200m Slow Run +1 complex
200m Moderate Run +1 complex
200m Fast Run +1 complex
*1 complex:
5 strict pull ups
10 hollow rocks
15 air squats
20 minute time cap
Weightlifting
Pausing Push Press Complex (5 x 1)
1 Pausing Push Press (3s in dip)
1 Push Press
Percentages of 1RM Push Jerk:
Set 1 – 50%
Set 2 – 55%
Set 3 – 60%
Set 4 – 60-65%
Set 5 – 60-65%
15 min time cap
The weight percentages may not look high, but with the pause included intensity will increase.
Metcon
Metcon (Time)
7 Rounds:
200m Run
7 Thrusters (115/85)
7 Bar Facing Burpees
Choose your thruster weight with the idea they should be unbroken.