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