MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Medicine Ball Deadlifts
Push-up to Down Dog
Glute Bridges
Medicine Ball Strict Press
Push-up to Down Down
Single-Leg Glute Bridges (30 Seconds Each)
Medicine Ball Squats
Push-up to Down Dog
Front Plank Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Bench Press (5 x 5 same weight)
warm up to 60-70% of your 1 RM and complete 5 sets of 5 reps.
Metcon
COMP: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
FIT: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (155/125)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (185/145)
6 Lateral Barbell Burpees
BURN: Metcon (3 Rounds for reps)
AMRAP 5:
15 Wallballs
12 Deadlifts
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
12 Wallballs
9 Deadlifts
6 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
9 Wallballs
6 Deadlifts
3 Lateral Barbell Burpees
Increase weight of deadlift each round.