MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
ACTIVATION
3 minute Row, increasing pace each minute (light, moderate, challenging)
2 Rounds of Gymnastic Complex:
3 Strict Pull Ups
6 Kip Swings
9 Push Ups
12 Air Squats
15 PVC Pass Throughs
Snatch Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Hang Muscle Snatch
5 Front Squats
5 Hang Squat Snatch
Move through the warm up with a purpose. Make sure your shoulders are warmed up ready to go!
Gymnastics
2 min Max Strict HSPU (AMRAP – Reps)
You have 2 minutes to get as many strict HSPUs as possible.
5 minute running clock…0-2 HSPUS, 2-3 rest, 4-5 Pull ups
2 Min Max Strict Pull Ups (AMRAP – Reps)
You have 2 minutes to get as many strict pull ups as possible.
Metcon
Metcon (Time)
5 Rounds for Time:
21 Wallballs (20/14)
12 Power Snatch (95/65)
15 Box Jumps (24/20)
12 Toes to Bar
25 minute time cap
See if you can complete each movement in 2-3 quick sets.
Scale for today for our athletes who are unable to Snatch:
18- DB Snatch or 18 KB Swing