MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
Upper Body
1. Wall Pec Stretch – 1:00/side
2. Banded Shoulder Distraction – 1:00/side
3. Thoracic Barbell Stretch – 1:00
Lower Body
1. Banded Hamstring Distraction – 1:00/side
2. Calf Stretch on Post – 1:00/side
3. Couch Stretch – 1:00/side
ACTIVATION
2 Rounds for Quality:
10 Alternating Box Step-Ups
10 Ring Rows
200m Run
Metcon
Metcon (Time)
For Time (18:00 Time Cap):
12 Burpee Box Jump Overs (24″/20″)
9 Chest To Bar Pull-Ups
X Clean and Jerks
Round 1 – 15 Clean and Jerks 95 / 65 lb (Rx+ 135/95)
Round 2 – 12 Clean and Jerks 115 / 85 lb (155/105)
Round 3 – 9 Clean and Jerks 135 / 95 lb (185/135)
Round 4 – 6 Clean and Jerks 155 / 105 lb (225/155)
Round 5 – 3 Clean and Jerks 175 / 115 lb (245/165)
Rx + 5/3 bar muscle ups
Stimulus
– Conditioning Category: Grind
– Burpees should be completed as “box-facing.”
– Score: Time.
If you do not complete the workout, add one second for every missed rep. For example, if you had 2 reps left, your score would be 18:02.
After Party
Metcon (No Measure)
3 Sets of 8: Sumo Deadlifts
3 Sets of 12: RDL
3 Sets of 16: Weighted Hip Thrusts
After each set (9 total) complete one of the two:
A) 25ft Handstand Walk
B) 1:00 of Handstand Walk Practice