MobTown CrossFit – CrossFit


Warm-up (No Measure)

30 Seconds

Active Samson

Kettlebell Deadlifts

Active Spidermans

Alternating Russian Kettlebell Swings

Push-up to Down Dog

Alternating Russian Kettlebell Swing

*Performed with one light kettlebell*

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Warm-up (No Measure)

1:00 KB Squat Hold

:45 KB Ankle Stretch/each side


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

This lift starts with bar at hip level with a “clean grip”. Your shoulders should be back behind the bar, chest up, your back remains flat, and your knees just slightly bent. This will be your starting position. (Hang Position)

Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, your shoulders back and let the bar slide down your legs. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided!

At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall, keeping weight in your heels. Complete the lift standing tall with shoulders behind the bar.
Complete 5 sets of 5 reps building to a 5 rep heavy set for today. You will not get as heavy as a usual Deadlift.


Metcon (Time)



Kettlebell Swing (53/35)

Box Jump Overs (24/20)

Front Squats (95/65)



Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)