MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Bike or Row Warmup
5 Rounds :
30 Seconds Easy
20 Seconds Moderate
10 Seconds Fast
30 Seconds
Front Plank
Slam Ball Deadlifts
Slam Ball Strict Press + Reach
20 Seconds
Side Plank (Each Side)
Slam Ball Deadlifts
Slam Ball Strict Press + Reach
10 Seconds
Burpees
Slam Ball Deadlifts
Slam Ball Strict Press + Reach
Mobility
Warm-up (No Measure)
Table Top Stretch: 2 Minutes
Child’s Pose on Ball: 1 Minute
Chest Stretch: 1:30 Each Side
Weightlifting
Deadlift (5×5)
Build to a heavy set of 5
Metcon
COMP: Metcon (Time)
3 Rounds:
20 Meter Handstand Walk
20 Slam Balls (20/15)
30/21 Calorie Assault Bike
FIT: Metcon (Time)
3 Rounds:
30 Meter Bear Crawl
20 Slam Balls (15)
30/21 Calorie Row
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 Mountain Climbers
20 Slam Balls
15 Calorie Row