MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. PVC Pass Throughs 1:00
2. Banded Shoulder Distraction – 1:00/side
3. Wrist Stretches – 1:00/side
Lower Body
1. Kettlebell Calf Smash – 1:00/side
2. Calf Stretch on Post – 1:00/side
3. Banded Hamstring Distraction – 1:00/side
ACTIVATION
Movement Prep
2 Rounds:
6 Single Dumbbell Alternating Power Snatches
6 Box Jump Overs
6 Single Dumbbell Hang Power Clean and Jerks
5 Calorie Assault Bike
Gymnastics
5 minute max Strict Handstand Pushups
Break up sets however you like. Goal is max # of strict HSPUs in 5 minutes.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Single Dumbbell Alternating Power Snatches
20 Box Jump Overs (24″/20″)
20 Single Dumbbell Hang Power Clean and Jerks
15/12 Calorie Assault Bike
Dumbbell – 50 / 35 lb
Stimulus
– Conditioning Category: Pacer
– Light dumbbell. One we could cycle for 30+ unbroken power snatches when fresh.
– Alternate arms after every rep on the power snatches.
– Switch arms after every 5 reps on the hang power clean and jerks.
– Score: Rounds + Reps
After Party
Bench Press (5 x 5 )
5 sets of 5 with an increase in weight each set.
There will be very limited time today for the after party. This can be done any day this week including Thursday.