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