MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike
Active Spidermans
Moderate Bike
Active Samsons
Faster Bike
Push-up to Down Dog
:30 Seconds
Barbell Good Mornings
Front Plank
Barbell Romanian Deadlifts
Right Side Plank
Barbell Deadlifts
Left Side Plank
Weightlifting
Push Jerk (Build to heavy set of 3 reps)
Metcon
COMP: Metcon (Time)
25 Minute Cap:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)
FIT: Metcon (Time)
25 Minute Cap:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Row
10-8-6-4-2: Deadlifts (225/155)
BURN: Metcon (AMRAP – Reps)
5 Rounds Each:
:30/:30 AbMat Sit-Ups
1:00 Rest
:30/:30 Calorie Row
1:00 Rest
:45/:45 DB Deadlifts