MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

ACTIVATION – done whole group on clock.

8 MIN EMOM (2 Rounds)

Min 1: 15/12 Cal Row

Min 2: 10 Alternating Cossack Squats

Min 3: 10 Hollow Rocks + 10 Sit Ups

Min 4: 5 Push Ups + 5 Air Squats

MOBILITY

:60 Couch Stretch to each side

:60 Pigeon Stretch to each side

:60 Straddle Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Front Squats

5 RDLs
18 Minute TIme Cap

Weightlifting

Back Squat

10 @ 65%

8 @ 72%

6 @ 78%

4 @ 83%

2 @ 88%

2 minutes between sets

20 min time cap (Includes time for warm up sets to 65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

“FIGHT NIGHT”

AMRAP 20

20 Thrusters (75/55)

20 Hang Power Snatches (75/55)

20 Box Jumps (24/20)

20 Overhead Squats (75/55)

20/15 Cal Row
Today’s AMRAP is a spin off of Fight Gone Bad.

This workout is light but long. Find a sustainable pace that you can hold for 20 Minutes!

Score is total Rounds and Reps