MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Single Unders
Active Samson
Push-up to Down Dog
High Single Unders
Active Spidermans
Straight Leg Inchworms
Double Unders
Slow Air Squats
Push-up Plank Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
Mobility
Warm-up (No Measure)
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Weightlifting
Push Press (5 x 3)
Complete 5 sets of 3 Push Press. Rest :90-2 mins between sets. Get heavy but don’t let yourself Jerk the weight.
Metcon
COMP: Metcon (Time)
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
35/25 Calorie Assault Bike
FIT: Metcon (Time)
3 Rounds:
15 Power Cleans (95/65)
20 Push-ups
2 Rounds:
27/21 Calorie Row
100 Single Unders
1 Round:
35/25 Calorie Assault Bike
BURN: Metcon (Time)
2 Rounds
20 DB Hang Power Clean & Press (Alt. x 5)
20 Band Assisted Push-ups
20 Calorie Row
20 Mountain Climbers
20 Shuttle Runs
Extended Work
Back Squat (5 x 3)
Complete 5 sets of 3 Back Squats.