MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. PVC Pass Throughs – 1:00
2. Barbell Forearm Smash – 1:00/side
3. Front Rack Stretch on Box – 2:00
Lower Body
1. Pigeon Stretch – 1:00/side
2. Bottom Squat Hold – 2:00
3. Calf Stretch on Post – 1:00/side
ACTIVATION
5 Minutes for Quality
200m Row
50′ Walking Lunge
50′ Single DB Overhead Carry Each Arm
20 Alternating Shoulder Taps
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
MOVEMENT VIDEOS
PVC Pass Through
https://www.youtube.com/watch?v=iLup2Kn9INM
Barbell Forearm Smash
https://www.youtube.com/watch?v=6dEM-RmBG7k
Front Rack Stretch on Box
https://www.youtube.com/watch?v=EZtvGgJfKkM
Pigeon Stretch
https://www.youtube.com/watch?v=sFvViEiegKw
Calf Stretch on Post
https://www.youtube.com/watch?v=KxO1TcdFynU
Single DB Overhead Carry
https://www.youtube.com/watch?v=uT_LRxwmGqA
Alternating Shoulder Taps
https://www.youtube.com/watch?v=8QbRiNrLAD8
Metcon
Metcon (Time)
Two Partners
For Time:
40/30 Calorie Row, 20 Hang Squat Cleans
40/30 Calorie Row, 18 Hang Squat Cleans
40/30 Calorie Row, 16 Hang Squat Cleans
40/30 Calorie Row, 14 Hang Squat Cleans
40/30 Calorie Row, 12 Hang Squat Cleans
40/30 Calorie Row, 10 Hang Squat Cleans
40/30 Calorie Row, 8 Hang Squat Cleans
40/30 Calorie Row, 6 Hang Squat Cleans
40/30 Calorie Row, 4 Hang Squat Cleans
40/30 Calorie Row, 2 Hang Squat Cleans
10 synchronized AbMat Sit ups between EACH ROUND.
Barbell – 115/85, Rx+ 155/105