MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Front Rack Stretch on Box – 1:00
2. Wrist Stretches – 1:00
3. Banded Shoulder Distraction – 1:00/side
Lower Body
1. 10 – squat therapy squats
2. Banded Hamstring Distraction – 1:00/side
3. Up Dog – 0:45
ACTIVATION
Movement Prep
3 Rounds
5 Calorie Row
5 Deadlifts
5 Kipping Handstand Push-Ups
10 Double-Unders
Weightlifting
Power Clean
EMOM10
Min 1 -5 touch and go power cleans
Min 2 – 5 strict pull ups
Set 1-60% of 1RM power clean
Set 2 – 65%
Set 3-5 – 65-75%
Metcon
Metcon (Time)
For Time:
50-40-30-20-10 Calorie Row
After each round:
10 Deadlifts 185 / 135 lb
10 Kipping Handstand Push-Ups
40 Double-Unders
Strategy
THE BIG TAKEAWAYS
1. Row at a pace that will allow for 1 or 2 sets on the deadlifts and handstand push-ups.
2. Lots of transitions in this workout so let’s focus on urgency between movements.
3. Keep the arms as relaxed as possible on the double unders and on the recovery portion of each row stroke in order to save the grip and shoulders.
After Party
Handstand Walk
EMOM 10
25’ Handstand Walk
5 – 5ft sections. If you come down before a 5’ mark, you must go back to the last completed mark.