MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Group Synchro Row @ 24 Strokes Per Minute
Active Spidermans
Group Synchro Row @ 26 Strokes Per Minute
Samson + Air Squat
Group Synchro Row @ 28 Strokes Per Minute
Active Divebombers
Group Synchro Row @ 30 Strokes Per Minute
Slow Air Squats
Dumbbell Warmup
Each Arm with Light Dumbbell:
5 Deadlifts
5 Russian Swings
5 Hang Power Cleans
5 Front Squats
5 Strict Press
Mobility
MOB: Warm-up (No Measure)
Dumbbell Ankle Stretch: 1 Minute Each Side
Medicine Ball Squat Hold: 1 Minute
Gymnastics
GYM: Metcon (Time)
5 Rounds For Time:
3 TTB + 3 Chest to Bar Pull-Ups + 3 Pull-Ups
*Every Break: 150 Meter Row
Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh
i.e., 3 Knees 2 Chest + 3 Pull-Ups + 3 Negative Pull-Ups
GYM: Metcon (Time)
5 Rounds For Time:
3 TTB + 3 Chest to Bar Pull-Ups + 3 Pull-Ups
*Every Break: 150 Meter Row
Pick a rep scheme and/or variations that you can complete 1 full complex unbroken when fresh
i.e., 3 Knees 2 Chest + 3 Pull-Ups + 3 Negative Pull-Ups
Metcon
COMP: Metcon (Time)
25 Minute Cap:
30-20-10:
Dumbell Power Snatch (55/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Burpees
Calorie Row
FIT: Metcon (AMRAP – Rounds and Reps)
25 Minute Cap:
30-20-10:
Dumbell Power Snatch (35/20)
Wallballs (14/10)
Directly Into…
10-20-30:
Burpees
Calorie Row