MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY

Upper Body

1. Front Rack Stretch on Box – 2:00

2. Banded Shoulder Distraction – 1:00 / Side

3. Wrist Stretch – 2:00

Lower Body

1. Couch Stretch – 2:00 / Side

2. Ankle Dorsiflexion – 1:00 / Side

ACTIVATION

2 Rounds

1. 9/6 Calorie Row

2. 1 Round of “Strict Cindy”

3. 15 GHD Sit-Ups (or 21 AbMat Sit-Ups)

Into…

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Pressess

5 RDL

5 Front Squats

MOVEMENT VIDEOS

Banded Shoulder Distraction

https://www.youtube.com/watch?v=M0yqrhgwFfw

Couch Stretch

https://www.youtube.com/watch?v=YyiDDJb_tgw

Ankle Dorsiflexion

https://www.youtube.com/watch?v=WAmted3Z3PE

Weightlifting

Front Squat

25 minute time cap

Front Squat

3-1-3-1-3-1

All percentages based on 1RM Front Squat:

Set 1 – 3 Reps @ 75% of 1RM Front Squat

Set 2 – 1 Rep @ 80% of 1RM Front Squat

Set 3 – 3 Reps @ 75% of 1RM Front Squat

Set 4 – 1 Rep @ 85% of 1RM Front Squat

Set 5 – 3 Reps @ 75% of 1RM Front Squat

Set 6 – 1 Rep @ 90% of 1RM Front Squat

Movement Prep

2-3 Warmup sets to 70%.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

50 double-unders (100 singles)

10 Front Squats from the ground (95/65)

Rx+ (135/95)