MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Chest Stretch: 1 Minute Each Side
Pike Stretch: 2 Minutes
Handstand Hold Stretch: 90 Seconds
4 Rounds:
5 Russian Baby Makers
10 Calorie Bike
15 Banded Pull-Aparts
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
200 Meter Run
3 Box Jump Overs, 3 Power Cleans
200 Meter Run
6 Box Jump Overs, 6 Power Cleans
200 Meter Run
9 Box Jump Overs, 9 Power Cleans
…
Add 3 Reps Each Round
Box: (24″/20″)
Barbell: (135/95)