MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Seconds

Walk Out

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Ground to Overhead

Active Samson

Medicine Ball Squats

Active Spidermans

Medicine Ball Slams

Medicine Ball Game

Barbell Warmup

20 Seconds Barbell Good Mornings

20 Seconds Stiff Legged Deadlifts

20 Seconds Deadlifts


Warm-up (No Measure)

Pigeon Pose: 30 Seconds Each Side

Medicine Ball Thoracic Opener: 1 Minute

Barbell Straddle Stretch: 45 Seconds


Bench Press (5×3)

Build to a heavy triple. Get heavy!


COMP: Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

FIT: Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Knees to Elbows

10-9-8-7-6-5-4-3-2-1: Deadlifts (155/105)

BURN: Metcon (Time)

For Time:

2-4-6-8-10-12-14-16-18-20: Toes to Rig

20-18-16-14-12-10-8-6-4-2: DB Deadlifts