MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Seconds

Easy Shuttle Runs

Medicine Ball Deadlifts

Medium Fast Shuttle Runs

Squat to Medicine Ball

Fast Shuttle Runs

Medicine Ball Strict Press

Faster Shuttle Runs

Medicine Ball Slams


Warm-up (No Measure)

1:00 Front Rack Stretch

1:00 Wrist Stretch


Front Squat (7-7-5-5-3-3)

Increase loading throughout, building to a heavy set of 3. Starting at 70-75% of 1RM Front Squat.


Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Kettlebell Swings (53/35)

1 Minute 10 Meter Shuttle Runs

1 Minute Rest