MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
10/8 Calorie Machine
5 Down dog/Seal Pose Transitions
5 Kipping Knee Raises
10 PVC Pass throughs
10 PVC Overhead Squats
**2. Workout Prep**
With an Empty Bar
5 Snatch Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
3 Squat Snatch
– into –
3 sets
5 Toes to Bar
3 Overhead Squats (build up to weight)
Metcon
COMP: Metcon (AMRAP – Reps)
AMRAP 16
20 Toes to Bar
10-15-20-25. . .
Overhead Squats (95/65)
Toes to Bar reps always stay the same (20) each round while Overhead squat reps increase by 5.
Athletes will need to start steady and conservative on toes to bar and try to hold onto consistent reps with overhead squats
FIT: Metcon (AMRAP – Reps)
AMRAP 16
20 Knees to Elbows
10-15-20-25. . .
Overhead Squats (75/55)
Toes to Bar reps always stay the same (20) each round while Overhead squat reps increase by 5.
Athletes will need to start steady and conservative on toes to bar and try to hold onto consistent reps with overhead squats
Accessory Work
ROMWOD (No Measure)
ROMWOD
ROMWOD of the Day