MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Banded Shoulder Distraction – 1:00/side
2. PVC Pass Throughs – 1:00
3. Barbell Forearm Smash – 1:00/side
Lower Body
1. Pigeon Stretch – 1:00/side
2. Bottom Squat Hold – 1:00
3. Calf Stretch on Post – 1:00/side
ACTIVATION
Movement Prep
BOX WARM-UP:
10 Hops In Place
8 Tuck Jumps
6 Jump Up Step Downs
4 Box Jump Overs
PULL-UP WARM-UP:
10 Scap Retractions
10 Kip Swings
1-3 Strict Pull-Ups
3 Chin Over Bar Pull-Ups
3 Chest To Bar Pull-Ups
Gymnastics
Metcon (Time)
Gymnastics Practice
5 Rounds
9 Box Jump Overs (24″/20″) *Step-Overs Considered Rx
6 Chest To Bar Pull-Ups
Rest 1:00
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
1 Power Clean 115/85
30 Double Unders (sc-30 singles)
2 Power Cleans
30 Double Unders
3 Power Cleans
30 Double Unders
…
Add 1 Power Clean Per Round
Rx+ – 155/105
Stimulus
– Conditioning Category: Threshold
– Looking for a moderate load on the barbell. Something we could cycle for 15+ reps unbroken when fresh.
– Score: Rounds + Reps. If you complete the round of 10 cleans and get 4 cleans in the round of 11, your score would be 10+4.