MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike
Squat to Med Ball
Moderate Bike
Ground to Overhead with Medicine Ball
Faster Bike
Squats with Medicine Ball
:20 Seconds
Dumbbell Stiff-Legged Deadlifts (Each Side)
Hollow Hold
Dumbbell Strict Press & Reach (Each Side)
Arch Hold
Dumbbell High Plank Rows (Each Side)
*Performed with Lighter Dumbbell
Mobility
Warm-up (No Measure)
Dumbbell Ankle Stretch: 45 Seconds Each Side
Child’s Pose on Medicine Ball: 1 Minute
Weightlifting
Back Squat (1 Rep Not for Max!)
Back Squat EMOM:
Min 1: 3x 45%
Min 2: 2x 55%
Min 3: 1x 60%
Min 4: 1x 65%
Min 5: 1x 70%
Min 6: 1x 75%
Min 7: 1x 80%
No failures today. We’ll go for a new Max soon. This is about single rep barbell conditioning.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (55/35)
9 Toes to Bar
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
15/12 Calorie Row
15 Wallballs (14/10)
12 Alternating Dumbbell Snatches (35/20)
9 Knee-Ups
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
15/12 Calorie Row
15 Wallball Thrusters
12 Alternating Dumbbell Snatches
9 Toes to Rig