MobTown CrossFit – CrossFit


Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Walking Spidermans


Toe Walk

Heel Walk

Side Shuffle (both sides)

Carioca (both sides)

High Knees

Butt Kickers


Warm-up (No Measure)

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side


Back Squat (10-7-6-5,5,5,5,5)

Every 2 mins complete the below reps building to a 5×5 for today. Use the first 3 sets as your warm-up. Then all 5 sets of 5 reps should be at the same weight. Target 77-85% of your 1 RM.


Metcon (Time)

5 Rounds, resting 1:00 between efforts:

21 Double-Unders

9 Thrusters (95/65)

21 Double-Unders

15/12 Calorie Row