MobTown CrossFit – CrossFit


Warm-up (No Measure)

20 Seconds

Easy 10M Shuttle Runs

Quad Stretch

Knee to Chest

Soldier Kicks

Moderate 10M Shuttle Runs

Cradle Stretch

Samson Stretch


Faster 10M Shuttle Runs

Side Shuffle

Air Squats

Child’s Pose on Box (45 Seconds)

Pigeon Pose on Box (45 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts


Snatch Balance (1-1-1-1-1)

5 attempts to build to a heavy Snatch Balance for today. We rarely do these so they may not feel smooth and comfortable at first. So, work on technique and speed under the bar not just getting heavy.


Metcon (Time)

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)