MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Active Spidermans
Easy-Moderate Row
PVC Pass Throughs
Moderate Row
Air Squats
Faster Row
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
Back Squat (6-4-3-2)
Start at 70 – 75% of 1 RM and build ~5% each set
Metcon
Metcon (AMRAP – Reps)
AMRAP 3 (Rx)
21 Overhead Squats (75/55)
21 Lateral Burpees over Rower
Max Calorie Row
Rest 3 Minutes
AMRAP 3 (Scaled)
18 Front Squats (75/55)
18 Burpees
Max Calorie Row
Rest 3 Minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 3 (Rx)
18 Overhead Squats (95/65)
18 Lateral Burpees over Rower
Max Calorie Row
Rest 3 Minutes
AMRAP 3 (Scaled)
15 Front Squats (95/65)
15 Burpees
Max Calorie Row
Rest 3 Minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 3 (Rx)
15 Overhead Squats (115/80)
15 Lateral Burpees over Rower
Max Calorie Row
Rest 3 Minutes
AMRAP 3 (Scaled)
12 Front Squats (115/80)
12 Burpees
Max Calorie Row
Rest 3 Minutes
Metcon
Metcon (AMRAP – Reps)
AMRAP 3 (Rx)
12 Overhead Squats (135/95)
12 Lateral Burpees over Rower
Max Calorie Row
AMRAP 3 (Scaled)
9 Front Squats (135/95)
9 Burpees
Max Calorie Row