MobTown CrossFit – CrossFit


Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

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)

Wrist Stretch: 45 Seconds

Overhead Stretch on Wall: 1 Minute


Bench Press (3-3-3-3-3-5-5)

In 18 mins build to a 3 Rep heavy Bench Press in 5 sets. Then drop 10% for 5 reps and then another 10% for a 2nd drop set of 5 reps. Target 85-90% of your 1RM Bench Press.


Metcon (Time)

5 Rounds:

12 Plate Reverse Lunges (45/25)

9 Power Cleans (115/80)

6 Handstand Push-ups