Happy Labor Day Only 1 class today at 9 am.

MobTown CrossFit – CrossFit


Warm-up (No Measure)

30 Seconds

Inchworm to Push-up

Glute Bridges

Slow Air Squats

Single Leg Glute Bridges (30s Each)

Active Spiderman + Hamstring Stretch

Glute Bridge Walkouts*

*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Warm-up (No Measure)

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Squat Hold: 1 Minute


Pause Squats (5 x 5 adding weight)

Back squats with a 3 second pause in the bottom


COMP: Metcon (Time)

2 person teams

For Time:

4 Rounds:

400m team run

20 tire flips

20 d-ball/sandbag over shoulder

20 wb over rig

4 sandbag burpee shuttle runs (5 burpees over sandbag per shuttle)

130m yoke carry (266/166)

Rx+ with vest
Complete each station before the next run.

Run 400 then complete all stations, run then all stations etc.

Pick an empty station. Order does not matter as long as all stations are completed before the next run.

Yoke carry – to the cone and back. Break up however needed. Preferably one partner takes it to the turn around and one partner brings it back.

Yoke sub – sled push

Partner wb over rig – one person on each side of rig. Throw wb over bar to partner by completing a squat and throw.

Sandbag burpee shuttle run -2 rounds each cycle partner A picks up sandbag and runs to end of rig, completes 5 burpees over sandbag and then runs back. Partner B does the same thing.

Extended Work

Reverse Lunges (Weight)

Step back into a lunge, knee to ground, stand by driving through the heel of your front foot.

Rx : Bodyweight

Rx+: 55/35 DB
Complete 100 reverse lunges.

Abmat Sit-ups w/ Wall Ball Overhead (Time)

Keep Wall Ball above your head at all times. Start with WB above your face laying on your back. As you sit-up, finish with the ball overhead like an overhead press with head thru the armhole.
Complete 50 situps