MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry
or
Banded 7’s
-into-
6 min AMRAP
20 Single Unders
5 Alternating Dumbbell Hang Clean (each side)
5 Single Dumbbell Shoulder to Overhead (each side)
**2. Workout Prep**
1 set
1 Strict Handstand Push Up
3 Dumbbell Hang Power Cleans (Moderate weight)
10 Double Unders
2 Kipping Handstand Push-Ups
3 Dumbbell Push Press (Moderate weight)
10 Double Unders
Weightlifting
Hang Clean
12 minute time cap.
Can be Power or Squat. Working up to a 2 Rep Max.
Metcon
COMP: Metcon (Time)
3 Rounds
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
– Rest 1:00 –
3 Rounds
10 Handstand Push-Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
Target time: 9-11 minutes
Time cap: 14 minutes
FIT: Metcon (Time)
3 Rounds
7 Handstand Kick Up to Wall
10 Dumbbell Hang Power Cleans (35s/20s)
50 Single Unders
Rest 1:00 –
3 Rounds
10 Handstand Push-Ups on Box
10 Dumbbell Push Press (35s/20s)
50 Single Unders