MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:45 Seconds
Easy Shuttle Runs
Slow Air Squats
Moderate Shuttle Runs
Push-up to Down Dog
Faster Shuttle Runs
1 Inchworm to Push-up + 3 Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Weighted Lunges (3 attempts at 10 steps)
Make three attempts at 10 weighted lunges. Bar starts on the ground and moved to your back before beginning your first lunge step.
Knee touches ground and must stand to full extension.
Metcon
COMP: Metcon (Time)
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
FIT: Metcon (Time)
For Time:
25 Thrusters (75/55)
400 Meter Run
25 Pull-ups
400 Meter Run
25 Thrusters (75/55)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
25 Wall Balls
500 Meter Row
50 Jumping Pull-ups
500 Meter Row