MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Hanging bar hold w/ 10 pulses
2. Handstand Stretch – 2 x 0:30
3. PVC Pass throughs – 20
Lower Body
1. Seated Forward Fold – 1:00
2. Frog Stretch – 1:00
3. Banded Hamstring Stretch – 1:00/side
ACTIVATION
2 Rounds for Quality:
12 kip swings
10 Barbell Good Mornings 45 / 35 lb
8 Hang Muscle Cleans and jerk 45 / 35 lb
6 Deadlifts
4 Air squats
250m row or 8/6 call AB
Metcon
Metcon (Time)
For Time (with a Partner)
7 rounds of ‘Cindy’
2 rounds of ‘DT’ (155/105)
6 rounds of ‘Cindy’
2 rounds of ‘DT’
5 rounds of ‘Cindy’
2 rounds of ‘DT’
4 rounds of ‘Cindy’
2 rounds of ‘DT’
3 rounds of ‘Cindy’
2 rounds of ‘DT’
2 rounds of ‘Cindy’
2 rounds of ‘DT’
1 round of ‘Cindy’
2 rounds of ‘DT’
1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats
1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
Time Cap: 45 minutes