MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Row
Active Spidermans
Box Step-ups
:40 Seconds
Moderate Row
Hand on Box Mountain Climbers
Box Jumps with Step Down
:20 Seconds
Faster Row
Frog Hops
Box Jumps with Step Down
Mobility
Warm-up (No Measure)
Drop Ankle Stretch on Box: 30 Seconds Each Leg
Pigeon Pose on Box: 1 Minute Each Leg
Weightlifting
Deadlift
EMOM
Min 1 x 12
Min 2 x 10
Min 3 x 8
Min 4 Rest
Min 5 x 6
Min 6 x 4
Min 7 x 3
Stay under 80-85% of your 1RM DL
Metcon
COMP: Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
FIT: Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Step-Ups (24/20)