MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2
1 Round
Partner 1: Fish Game
Partner 2: 10 Empty Bar Deadlifts + 10 Box Step-ups
*Rest 1 Minute *
1 Round
Partner 1: Fish Game
Partner 2: 10 Broad Jumps + 5 Low Box Jumps
*Switch when partner is done with their work on the bar/box. Best fish game for each round score is the winner.*
Mobility
Warm-up (No Measure)
1:00/side Couch Stretch
:45/side Pigeon Pose on Box
:45 Child’s Pose on Box
Weightlifting
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
Bench Press (10, 10, 10, 10)
Warm up to 63% of your 1 RM Bench Press. Complete 40 sets of 10 reps staying at the same weight.