MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
ACTIVATION
500m Row
200m Run
2 ROUNDS:
:30 Samson Stretch
15 Glute Bridges
15 KB Swings
:30 Cossack Squats
15 Air Squats
16 Step Back Lunges
15 Minute Time Cap
Weightlifting
Deadlift (5×1)
Working up to a heavy 1 rep.
FORM AND SAFETY 1st!!!
Focus on not allowing your back to round and not allowing your rear end to rise 1st.
20 Minute time cap to warm UP AND get your 5 sets in.
Metcon
Metcon (Time)
For Time (20 min time cap):
30-20-10
Deadlifts (155/105)
Box Jump Overs (24/20)
Directly into…
10-20-30
KB Swings (53/35)
Calorie Row
Rx+ – DL (185/135)
KB (70/53)
Assault Bike
Back to Back couplets for today’s WOD.
Today is posterior chain dominant. Go into this with a plan on the size of sets you want to do unbroken.