MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Side Lunges
Inchworm to Push-up
Active Samson
Reverse Lunges
Chest Stretch
Slow Air Squats
Jumping Lunges
Child’s Pose
Jumping Air Squats
Modified Barbell Warmup:
:30 Seconds:
Back Rack Reverse Lunges
Good Mornings
Pausing Back Squats
Strict Press & Reach
Stiff Legged Deadlifts
Pausing Front Squats
Metcon
COMP: Metcon (AMRAP – Reps)
Teams of 2:
AMRAP 7:
35 Back Squats (135/95)
35 Back Squats (155/105)
AMRAP Back Squats (185/125)
Rest 3 Minutes
AMRAP 7:
35 Bench Press (135/85)
35 Bench Press (155/95)
AMRAP Bench Press (185/105)
Rest 3 Minutes
AMRAP 7:
35 Deadlifts (185/135)
35 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
FIT: Metcon (AMRAP – Reps)
Teams of 2:
AMRAP 7:
35 Back Squats (115/80)
35 Back Squats (135/95)
AMRAP Back Squats (155/105)
Rest 3 Minutes
AMRAP 7:
35 Bench Press (95/65)
35 Bench Press (115/75)
AMRAP Bench Press (135/85)
Rest 3 Minutes
AMRAP 7:
35 Deadlifts (135/95)
35 Deadlifts (155/105)
AMRAP Deadlifts (185/125)
BURN: Metcon (Time)
4 Rounds:
20 DB Snatches
20 DB Burpees
20 DB Lunges
IND: Metcon (Time)
For Time:
21 Overhead Squats (75/55)
21 Bench Press (115/85)
21 Deadlifts (175/125)
15 Overhead Squats (95/65)
15 Bench Press (135/95)
15 Deadlifts (205/145)
9 Overhead Squats (115/75)
9 Bench Press (155/105)
9 Deadlifts (245/165)
Extended Work
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 100 sit-ups in as few sets as possible.