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.