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 (45 Seconds)

Pigeon Pose (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


Warm-up (No Measure)

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side


Shoulder Press (3-2-2-1-1-1-1)

Use the first 3 sets as warm-up to build to a 1 rep max Shoulder Press or Strict Press for today!

Make smart jumps, there can be no dip or movement of the legs. Only shoulders to lockout over head.


Metcon (Time)

5 Rounds, On the 4:00:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

10-10M Shuttle Runs
Score is slowest round.

Extended Work

Warm-up (No Measure)

3 Giant Sets, not for score:

10 Single Legged Dumbbell Deadlifts (each side)

10 Dumbbell Bench Press

21 Weighted Hip Extensions

Rest 2:00 between rounds.