MobTown CrossFit – CrossFit


Warm-up (No Measure)

1 Minute

Easy Bike

Slow Air Squats

45 Seconds

Moderate Bike

Push-up to Down Dog

30 Seconds

Faster Bike

Band Pull-Apart + Band Pass Through

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts


Warm-up (No Measure)

Banded Lat Stretch: 45 Seconds Each Side

Banded Chest Stretch: 45 Seconds Each Side


Deadlift (5-5-5-5-5)

In 20 mins do 5 sets of 5 reps of Deadlift. No dropping from the top of the lift.

You MUST lift to full extension and then take the bar back down under control.


Metcon (AMRAP – Rounds and Reps)


21/15 Calorie Assault Bike

3 Rounds of “Cindy”

10 Power Snatches (115/80)