MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds
Easy Row
Quad Stretch
Knee to Chest
Straight Leg Kicks
Moderate Row
Walking Spidermans
Walking Samson
Push-up to Down Dog
Faster Row
Air Squats
High Knees
Butt Kickers
Mobility
1:00 Front Rack Stretch
1:00 Ankle Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15: Rx
30 Double-Unders
15 Power Cleans (115/80)
30 Double-Unders
15 Toes to Bar
AMRAP 15: Scaled
45 Single-Unders
15 Power Cleans (95/65)
45 Single-Unders
15 Knees to Chest
Metcon
Metcon (Time)
5 Strict Pull-Ups + 5 CTB + 1 Bar Muscle-Up
4 Strict Pull-Ups + 4 CTB + 1 Bar Muscle-Up
3 Strict Pull-Ups + 3 CTB + 1 Bar Muscle-Up
2 Strict Pull-Ups + 2 CTB + 1 Bar Muscle-Up
1 Strict Pull-Ups + 1 CTB + 1 Bar Muscle-Up
Modification
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 4 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 3 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 2 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 1 CTB Pull-Ups
Modification 2
5 Rounds
10-second negative pull-ups, 10 reps