MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Triceps Stretch – 0:30/side
2. Banded Shoulder Distraction – 1:00/side
3. Barbell Forearm Smash – 1:00/side
Lower Body
1. Kettlebell Calf Smash – 1:00/side
2. Calf Stretch on Post – 0:30/side
3. Down Dog – 1:00
ACTIVATION
7 Minutes for Quality:
0:30 Handstand Stretch Hold
10 Scap Pull-Ups
10 Bar Kips
5 Strict Pull-Ups
5 Slow Burpees
MOVEMENT VIDEOS
https://www.youtube.com/watch?v=vQjwK8D2OM0
https://www.youtube.com/watch?v=M0yqrhgwFfw
https://www.youtube.com/watch?v=KxO1TcdFynU
https://www.youtube.com/watch?v=w0T-hTMRp80
https://www.youtube.com/watch?v=gPQmpFu5OD0
Gymnastics
Metcon (Time)
Handstand Push-Up Conditioning
For Time:
20 Kipping Handstand Push-Ups
20 Burpee Box Jump Overs (24″/20″)
20 Kipping Handstand Pushups
10 minute time cap
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 25/19 Calorie Bike
AMRAP In Time Remaining:
12 Deadlifts 185 / 135 lb
12 Barbell-Facing Burpees
Rest 5:00
AMRAP 5:
Buy-In: 25/19 Calorie Bike
AMRAP In Time Remaining:
8 Deadlifts 225 / 155 lb
8 Burpee Box Jumps (24″/20″)
Rest 5:00
AMRAP 5:
Buy-In: 25/19 Calorie Bike
AMRAP In Time Remaining:
4 Deadlifts 245 / 165 lb
4 Burpee Box Jump Overs (24″/20″)
Rx+ – 225/155, 275/185, 315/205
Stimulus
– Conditioning Category: Grind
– Each AMRAP has a slightly different burpee variation.
– 3 Scores: Reps each round NOT including the bike buy-in will be your score.