MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
ACTIVATION
2 Rounds
500m Row
30 Banded Good Mornings
15 GHDs or Ab Mat Situps
10 Scap Pull-ups
5 Inchworms
20 minute time cap
Weightlifting
Front Squat (6 x 3)
Work up to a heavy set of 3
20 minute time cap including warming up to 1st set
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
60 Double Unders
20/15 Cal Assault Bike
9 Deadlifts (275/185)
Deadlifts need to be a weight you could do 3-5 at a time within the workout.