MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:45 Seconds
Easy Bike/Row
Medicine Ball Deadlifts
Active Spidermans
:30 Seconds
Moderate Bike/Row
Squats to Medicine Ball
Active Samson
:20 Seconds
Fast Bike/Row
Medicine Ball Squats
Push-up to Down Dog
Mobility
Warm-up (No Measure)
Couch Stretch: 2 Minutes Each Side
Medicine Ball Squat Hold: 2 Minutes
Chest Stretch: 1 Minute Each Side
Weightlifting
Thruster (15 Minutes to build to a heavy set of 3)
Metcon
COMP: Metcon (AMRAP – Reps)
AMRAP 15:
Buy In: 50/35 Calorie Bike
Wallball 20/14
Then…
3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap
FIT: Metcon (AMRAP – Reps)
AMRAP 15:
Buy In: 50/35 Calorie Row
Wallball 14/10
Then…
3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap
BURN: Metcon (AMRAP – Reps)
AMRAP 15:
Buy In: 50/35 Calorie Row
Then…
3 Med Ball Thruster, 3 Burpees
6 Med Ball Thruster, 6 Burpees
9 Med Ball Thruster, 9 Burpees
…
Up By 3’s Until Time Cap