MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:45 Seconds
Medicine Ball Deadlifts
Alternating Bird Dogs
:30 Seconds
Medicine Ball Ground to Overhead
Glute Bridges
:15 Seconds
Medicine Ball G2H
Air Squats
*Performed with Workout Weight Medicine Ball
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Snatch Grip Romanian Deadlift (Build to a heavy set of 5)
Metcon
COMP: Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
DEADLIFTS
* Choose a weight on the deadlift you can go unbroken with throughout the workout
* These 5 reps should take around 10 seconds each round
WALLBALLS
* Choose a wallball weight you can get 12+ unbroken reps each round
* The range we’re looking for is somewhere between 12-20 reps each minute
FIT: Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs (14/10)
On the Minute: 5 Deadlifts (185/105)
BURN: Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs
On the Minute: 5 Deadlifts