MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
60 Seconds
Easy Bike or Row
PVC Straight Leg Swings (30 Each Side)
45 Seconds
Moderate Bike or Row
PVC Pass Throughs
30 Seconds
Fast Bike or Row
PVC V-Ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Split Jerk (5 x 2)
Over 5 sets, build to a heavy double Split Jerk.
Metcon
COMP: Metcon (Time)
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike
Score is your slowest interval of the 5 rounds.
FIT: Metcon (Time)
Every 4 Minutes x 5 Rounds:
3 Pull-ups
6 Knees to Chest
9 Deadlifts (185/125)
15/12 Calorie Row
BURN: Metcon (Time)
Every 4 Minutes x 5 Rounds:
9 Ring Rows
9 Abmat Sit-ups
9 Deadlifts (115/85)
12 Calorie Row