MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Row
Active Samson
Moderate Row
Active Spidermans
Faster Row
Air Squats
Wallball Partner Warmup
*Grab a partner and a light med ball for this warmup.
**2 Rounds: **
:20 Seconds Chest Passes
:20 Seconds Lateral Passes
:20 Seconds Lateral Passes (Other Side)
:20 Seconds Squat Passes
Mobility
Warm-up (No Measure)
Chest (T) Stretch: 1 Minute
Medicine Ball Squat Hold: 45 Seconds
Weightlifting
Front Squat (5-5-5-5-5)
5 sets of 5 Front Squats adding weight each set.
Metcon
COMP: Metcon (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (55/35)
15 Lateral Burpees over Rower
FIT: Metcon (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (35/20)
15 Lateral Burpees over DB
BURN: Metcon (No Measure)
AMRAP 20:
24 Calorie Row
21 Med Ball Squats
18 Alternating Dumbbell Snatches
15 Burpees