MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Shoulder Distraction – 1:00/side
2. Wrist Stretches – 1:00/side
3. Wall Pec Stretch – 1:00/side
Lower Body
1. Pigeon Stretch – 1:00/side
2. Calf Stretch on Post – 1:00/side
3. Bottom Squat Hold – 1:00
ACTIVATION
3 Rounds for Quality:
30′ Duck Walk
10 Down Dog to Push-Ups
30 Single Unders
250m Row
Weightlifting
Stamina Squats
Stamina Squats
On the Minute x 16 (8 Rounds):
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats
Stimulus
Single barbell, loaded throughout at 75-77% 1RM Front Squat
– Second week in our climb back up the progression ladder.
– This week we are repeating Week 4’s Stamina Squats (12/14/20), aiming for an increase of 3-5% from that effort.
Metcon
Metcon (Time)
For time
1,500m Row
100 Double Unders (150 singles)
35 Calorie Assault Bike
100 Double Unders
1,500m Row
20 min time cap
Stimulus
– Conditioning Category: Pacer
– Different than a traditional longer-form AMRAP given the stamina demand of higher volume sets.