MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
ACTIVATION
At a light pace
15-12-9 Cal Row
*After each set complete 15 ab mat sit ups
At a moderate pace
12-9-6 Cal Row
*After each set complete w/ empty barbell
5 Good Mornings
4 Elbow Rotations
3 Hang Muscle Cleans
2 Strict Press and Reach
1 Power Clean and Jerk
Gymnastics
Feel The Burn
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
1-2-3-4-5-6-7-8-9-10
Strict Pull Ups
20 min time cap
This effort will be repeated next week.
To help keep count – the combo of the two movements should be 11
Muscle Failure is a real possibility, so break early and often before you get to failure.
Scales:
Banded Strict Pull Ups
Ring rows
Ab mats under head
Box HSPUS
Double DB Strict Press
Metcon
Metcon (Time)
For time:
21-15-9
Power Cleans (115/85)
Barbell Facing Burpees
DIRECTLY INTO an 800m run
Rx+ (135/95)