MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Seconds

Easy Row (Feet Out)

Squats to Medicine Ball

Box Step-ups

Moderate Row (Feet Out)

Medicine Ball Slams

Lateral Box Step-Overs

Faster Row (Feet Out)

Medicine Ball Foot Taps

Box Jump + Step Down (Low Box)

*Performed at a low box height and with workout weight medicine ball.

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Front Squats

5 Romanian Deadlifts


Back Squat (5×5 same weight)

Build to a moderately heavy weight. Then complete 5 sets of 5 reps.


COMP: Metcon (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

FIT: Metcon (Time)

For Time:

35 Calorie Row buy in;

3 Rounds:

400 Meter Run

30 Box Step-ups (20)

30 Wallballs (14/10)

35 Calorie Row buy out.