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