MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Seconds

Knuckle Drags

Quad Stretch

Active Samson

Active Spidermans

Push-up to Down Dog

Air Squats

Wallball Partner Warmup

Grab a partner and a light wallball for this warmup. Partners stand about 8-10 ft. apart.

:20 Seconds Chest Passes

:20 Seconds Lateral Passes

:20 Seconds Lateral Passes (Other Side)

:20 Seconds Squat Passes


Warm-up (No Measure)

1:00 DB Squat Hold

:30 seconds/side DB Ankle Stretch

1:00 T Stretch


2 Push Press + Split Jerk (E2MOM x 5 Build to a heavy complex over 5 sets)


Metcon (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (55/35)

15 Lateral Burpees over Rower