MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 minutes on Bike
2 minutes on rower
Then
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. 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
3. Barbell Prep
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
Tall Clean – “PULL UNDER”
Metcon
COMP: Metcon (Time)
10-20-30-40-50-40-30-20-10
Assault Bike Cal
Row Cal
10 Hang Power Cleans after each section (135/95)
10, 10, clean, 20, 20, clean…
FIT: Metcon (Time)
10-20-30-40-30-20-10
Assault Bike Cal
Row Cal
10 Hang Power Clean after each section (95/65)