MobTown CrossFit – CrossFit
Warm-up (No Measure)
PE Class style warm up as a group with Coach
Run or row 400m
Ankle Mobility
Achilles Mobility
Hip Mobility
Shoulder Mobility
Side Shuffle
Shuttle Run
Karaoke
Back Peddle
Pickin’ Peas
Mountain Climbers
4 count Jumping Jacks
Barbell Warm-up
Clean & Cleaner (No Measure)
10 min time cap with your partner
First 5 mins:
Find a 1RM Power Clean
Then 5 mins:
Find a 1 RM Squat Clean
Who’s that girl? It’s Jess! (Time)
With a partner complete for time:
800m Row (each)
50 KB Thrusters single arm
600m Run (each)
75 KB Snatches
500m Row (each)
100 KB Clean & Jerks
40 synchro walking lunges (just BW)
Split DB reps as needed. Both must do full cardio piece. Only Run can be done together. Synchro lunges = standing tall together at top w/ hip, knee & ankle extended and both with same knee touching mat together.
Rx: 35/26
Rx+: 53/35
Power Clean
Score your 1RM Power Clean here
Squat Clean
Score your 1RM Squat Clean here
400m Ski max effort (Time)
1 attempt at a max effort ski