MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Bike
Active Spidermans
Front Rack Stretch
Moderate Bike
Inchworms to Push-ups
Chest Stretch
Faster Bike
Slow Air Squats
Wrist Stretch
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Power Clean (Build to a 3 Rep Heavy)
Metcon
COMP: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
1st Bar: A weight you can cycle for 12+ reps when fresh
2nd Bar: A weight you can cycle for 6+ reps when fresh
3rd Bar: A weight you can cycle for 3+ reps when fresh
Choose a push-up variation you can complete unbroken each time
FIT: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds of “The Chief” (115/85)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Row
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Row
Max Rounds of “The Chief” (155/105)
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
1st Bar: A weight you can cycle for 12+ reps when fresh
2nd Bar: A weight you can cycle for 6+ reps when fresh
3rd Bar: A weight you can cycle for 3+ reps when fresh
Choose a push-up variation you can complete unbroken each time
BURN: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 21 Calorie Row
Max Rounds of:
3 Power Cleans w/DB’s
6 Push-ups
9 Air Squats
Rest 5 Minutes
AMRAP 5:
Buy-In: 15 Calorie Row
Max Rounds of:
3 Power Cleans w/DB’s
6 Push-ups
9 Air Squats
Rest 5 Minutes
AMRAP 5:
Buy-In: 9 Calorie Row
Max Rounds of:
3 Power Cleans w/DB’s
6 Push-ups
9 Air Squats