MobTown CrossFit – CrossFit


Warm-up (No Measure)

20 Seconds

Easy Jog Around the Rig

Quad Stretch

Soldier Kicks

Side Lunges

Moderate Jog Around the Rig

Cradle Stretch

Walking Samson Stretch

Deep Side Lunges

Faster Jog Around the Rig

Walking Spiderman Stretch

Push-up to Down Dog (In Place)

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts


Warm-up (No Measure)

Elevated Front Rack Stretch: 1 Minute

Calf Stretch on Box: 45 Seconds Each Side


DB Bench Press (10-10-10-10-10)

Every 2 mins for 5 sets. Control your descent down. Make the DB heads touch at lock out and hold for a 1-2 sec “squeeze!”


Metcon (Time)

3 Rounds:

500 Meter Row

12 Front Squats (155/105)

21 Box Jump Overs (24/20)

Extended Work

Not required for anyone to complete. Make sure you have a spotter.

Earthquake Bench Press (AMRAP – Reps)

KB will be suspended from each side of the barbell by a band. Score is Max unbroken reps. Everyone will get 2 attempts at a Max set.

Rx: 115/61

Rx+: 151/87