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