MobTown CrossFit – CrossFit
Warm-up
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
Weightlifting
Back Squat (5×5 same weight)
Build to a moderately heavy weight. Then complete 5 sets of 5 reps.
Metcon
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.