MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds
Knee to Chest
Straight Leg Kicks
Active Samson
Active Spidermans
Slow Air Squats
Box Step-ups (Facing Box)
Lateral Box Step-ups (Right)
Lateral Box Step-ups (Left)
Side Shuffle (Right)
Side Shuffle (Left)
Bear Crawl
High Knees
Butt Kickers
Skip For Height
Skip For Distance
200 Meter Outside Run
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Couch Stretch: 2 Minutes Each Side
Child’s Pose on Box: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Weightlifting
Front Squat (5×5)
Build to a heavy set of 5 reps
Metcon
COMP: Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
FIT: Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpee Box Step-Ups (20)
15 Thrusters (75/55)
BURN: Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
15 Medball Thrusters