MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


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


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


5 minute max Strict Handstand Pushups

Break up sets however you like. Goal is max # of strict HSPUs in 5 minutes.


Metcon (AMRAP – Rounds and Reps)


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

– 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.