MobTown CrossFit – CrossFit
Warm-up
Warm-up with Barbell (No Measure)
Cradle Stretch 3x each leg
Spiderman 3x each leg
[pick barbell w/ clean grip]
7 x Stiff Leg Deadlift
7 x Upright Rows
7 x Front Squats
7 x Strict Press
[put down Barbell]
7 Push-ups
7 Straight Leg Sit-ups
7 Russian Twists w/ 10 lb. Plate
[barbell on back]
7 x Good Morning to Back Squat
7 x Elbow Rotations
7 x Push Press
Metcon
Metcon (Time)
In Teams of 3:
2400 Meter Row
21 Bear Complex 95/65
3000 Meter Bike
21 Bear Complex 115/75
2100 Meter Ski
21 Bear Complex 135/85
Break up reps as needed, only 1 athlete working at a time.
Row, Bike, Erg don’t have to be completed in order listed due to availability.