MobTown CrossFit – CrossFit
Warm-up
Warm-up with Barbell (No Measure)
Cradle Stretch 3x each leg
Spiderman 3x each leg
[pick barbell w/ clean grip]
7 x Stiff Leg Deadlift
7 x Upright Rows
7 x Front Squats
7 x Strict Press
[put down Barbell]
7 Push-ups
7 Straight Leg Sit-ups
7 Russian Twists w/ 10 lb. Plate
[barbell on back]
7 x Good Morning to Back Squat
7 x Elbow Rotations
7 x Push Press
Metcon
Metcon (Time)
For Time:
100 Box Jump Overs (24/20)
100 Cal Assault Bike
100 Wall Balls (20/14)
100 OH DB Lunge (50/35)
100 ab mat sit-ups
Partition work in any way