MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

8 min AMRAP

1 min bike (30 second Arms only, 30 seconds Legs only)

5 GHD’s to parallel (focus on leg extension when sitting up)

5 Step-ups (each leg)

20 plate hops

**2. Workout Prep**

1 set (each)

10 sec Assault Bike (workout pace)

4 GHD’s

4 Box Jump Over

**3. Strength Prep**

– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

3 sets (empty bar)

3 Hang Snatch Grip Shrugs

3 Hang Snatch Grip High Pulls

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Power Snatch

– into –

Warm-Up to open Weight.

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

15/12 Cal Assault Bike

12 GHD’s

10 Box Jump Overs (24/20)

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

12/10 Calorie Assault Bike

10 v-ups

8 Box Jump Overs (20)

Weightlifting

Bench Press

5 @60% of 1RM Bench Press

3 @65%

2 @70%

2 @75%

1 @80%

1 @90+%

*Rest 60-90 secs between sets*

Accessory Work

100 Hollow Body Rocks (Time)

100 Hollow Body Rocks For Time