MobTown CrossFit – CrossFit


Warm-up (No Measure)

30 Seconds

Single Unders

Air Squats

Single Unders

Front Squats

Single Unders

Push Press

Single Unders


Front squats, push press, and thrusters with light set of dumbbells.


Warm-up (No Measure)

PVC Pass Throughs: 45 seconds

Couch Stretch: 1 Minute/side

Wall Stretch: 1 Minute


Back Squat (10-10-10)

Warm up to 75% of your 1 RM and complete 10 reps. Then 2 drops sets: 70% x 10 reps and 65% x 10 reps.


Metcon (AMRAP – Rounds and Reps)


30 Single Arm Dumbbell Push Press (55/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

Extended Work

Back Rack Lunge (20-20-20)

20 steps @ 25% of 1 RM Back Squat

20 steps @ 22% of 1 RM Back Squat

20 steps @ 19% of 1 RM Back Squat

each step counts.

Abmat Sit-ups w/ Wall Ball Overhead (Time)

Keep Wall Ball above your head at all times. Start with WB above your face laying on your back. As you sit-up, finish with the ball overhead like an overhead press with head thru the armhole.
complete 3 sets of 25 reps