MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
200 Meter Easy Jog
30 Seconds
Glute Bridges
Single-Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Slow Air Squats
20 Seconds (Light Dumbbell)
Farmers Carry (Right)
Jumping Air Squats
Farmers Carry (Left)
Dumbbell Goblet Squats
Strict Press (Left)
Jumping Dumbbell Goblet Squats
Strict Press (Right)
Metcon
Metcon (Time)
For Time:
600 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
400 Meter Run
30 Weighted Jumping Squats (50/35)
200 Meter Run with Dumbbell (50/35)
30 Weighted Jumping Squats (50/35)
400 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
600 Meter Run
This long chipper workout only requires your bodyweight and a single dumbbell to complete
We’ll work down in reps and then back up
The intended time range of this workout is between 15-25 minutes