MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:40 Seconds
Single Unders
Toe Touch to Air Squats
:30 Seconds
Single Unders
Air Squats
:20 Seconds
Single Unders
Jumping Air Squats
:Posterior Primers
**No Bands **
*30 Seconds of Each:*
Bird Dogs
Side Plank (Each Side)
Medicine Ball Goblet Squat Holds
**Bands**
*30 Seconds of Each:*
Banded Glute Bridges
Banded Lateral Walks (Each Direction)
Banded Slow Squats
Weightlifting
Bench Press (5×5 adding weight)
Add weight each set for all 5 sets. Use a spotter for safety.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
90 Single Unders
30 Wallballs (14/10)
15 Deadlifts (155/105)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Mountain Climbers
30 Wallballs (14/10)
15 Med Ball Cleans (14/10)