MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
3 min Run, Bike, or Row
Upper Body
:60 Underhand PVC Box Stretch
:60 Shoulder to Floor
:60 Wrist Stretch
20 PVC Pass throughs (10 wide, 10 narrow)
Lower Body
:60 Couch Stretch to each side
:60 Pigeon Pose to each side
CLEAN WARM UP
-5 Reps Deadlift
-3 Reps High Hang Shrug
-3 Reps Above Knee Shrug
-3 Reps Mid Shin Shrug
-3 Reps High Hang Muscle Clean
-3 Reps Above Knee Muscle Clean
-3 Reps Mid Shin Muscle Clean
-5 Reps Front Squats
-3 Reps High Hang Squat Cleans
-3 Reps Above Knee Squat Cleans
-3 Reps Mid Shin Squat Cleans
Metcon
Metcon (Time)
Teams of 3 (Relay Style)
1500 m Row as a team
21 Hang Power Cleans 135/85
60 Wallballs
21 Push Jerks 135/85
9 Rope Climbs
30 Devils Press 50/35
600 m Farmer’s carry as team 50/35
Reps can be broken down however team desires.