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)