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.