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.