MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. Barbell Forearm Smash – 1:00/side

2. Kettlebell Pec Smash – 1:00/side

3. Wall Pec Stretch – 1:00/side

Lower Body

1. Split Lunge Hamstring Rock Backs – 15 to each side

2. Samson Stretch – 1:00/side

3. Pigeon on Box – 1:00/side

ACTIVATION

3 Rounds:

10 cal Bike

6 Deadlifts

3 Strict Handstand Push-ups

Weightlifting

Push Press (5×5)

Starting at 60% of 1rm push press working up to a heavy set of 5

Metcon

Metcon (Time)

For Time:

21-5-9

.3 mile bike

Deadlifts 185/135

.3 mile bike

Handstand push-ups

Rx+ 225/155 w/ STRICT hspus
You will bike, 21 dl, bike, 21 hspu. Then bike, 15dl, bike, 15 hspu, then bike 9 dl, bike, 9 hspu

Can sub 250m row or 200m run for the bike.

Scale for handstand push-ups today will be STRICT press 75/55