MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
2 minutes on rower or bike
Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
5 min AMRAP
5 Goblet Squats (lightweight)
5 Scap Pullups
5 DB Snatch (each side – lightweight – focus on transition)
5 Down Dog/Seal Pose transitions
**2. Workout Prep**
2 rounds
3 Dumbbell Front Squats (practice squat cleaning)
1 Burpee Pull Up
4 Alternating Dumbbell Snatch
Metcon
COMP: Metcon (Time)
For Time:
21-15-9
Double Dumbbell Front Squats (50s/35s)
12-9-6
Burpee Pull-Ups
– Into –
72 Alternating Dumbbell Snatch (50/35)
30 minute time cap
FIT: Metcon (Time)
For Time:
21-15-9
Double Dumbbell Front Squats (35s/20s)
12-9-6
Burpee Pull-Ups
Into –
50 Alternating Dumbbell Snatch (35/20)
Accessory Work
Metcon (No Measure)
1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or KB as an anchor – don’t force position)