MobTown CrossFit – CrossFit


Warm-up (No Measure)

30 Seconds

Medicine Ball Foot Taps

Easy Single Unders

Samson Stretch

Medicine Ball Deadlifts

Quick Single Unders

Spiderman Stretch

Air Squats to Medicine Ball

Higher Single Unders

Push-up to Down Dog


Warm-up (No Measure)

:45 Child’s Pose on KB

:60 Ankle Stretch w/KB (:30 s each side)


Metcon (Time)


Box Jump Overs (24″/20″)

Toes to Bar

Directly Into…


Kettlebell Swings (53/35)

Wallballs (20/14)

Extended Work

Warm-up (No Measure)

Not for Score:

Accumulate 1:30 in an L-Sit

Accumulate 3:00 in a Weighted Hip Extension

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

This is only Extra Work today. Not required for anyone.

Grip bar at the same spot you Press overhead. Make sure you have a spotter.

Increase weight across all sets.