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)