MobTown CrossFit – CrossFit


Warm-up (No Measure)

Line Drills (Stretch Down & Jog Back)

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

3 Air Squats + Broad Jump

Bear Crawl

Crab Walk

High Knees

Butt Kickers

Skip for Height

Skip for Distance


Metcon (Time)

Teams of 3 (Relay Style)

1500 m Row as a team (500 each)

21 Hang Power Cleans 135/85 (7 each)

60 Wallballs (20 each)

21 Push Jerks 135/85 (7 each)

9 Rope Climbs (3 each)

30 OH Plate Lunges 45/25 (10 each)

600 m Farmer’s carry as team 55/35

Relay style

First athlete will do 1/3 of the work then tag partner… once 2nd athlete is done they will tag the 3rd. this will be done 3 times for each movement before moving on.