MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
General Warmup
100 Meter Run
30 Seconds Active Spidermans
30 Seconds Active Divebombers
100 Meter Run
30 Second Front Plank
30 Second Superman Hold
100 Meter Run
30 Second Right Side Plank
30 Second Left Side Plank
100 Meter Run
20 Meter DB Waiter’s Carry Right Side
20 Meter DB Waiter’s Carry Left Side
Dumbbell Warmup
Each Side With Single Light Dumbbell:
5 Deadlifts
5 Russian Dumbbell Swings
5 Hang Power Cleans
5 Front Squats
5 Strict Press & Reach
Mobility
Warm-up (No Measure)
Banded Shoulder: 1 Minute Each Side
Banded Hamstring: 1 Minute Each Side
Banded Hip Flexor: 1 Minute Each Side
Metcon
COMP: Metcon (Time)
3 Rounds For Time:
400 Meter Run
20 DB Strict Press 55/35 (Alternating)
15 Burpees over DB
FIT: Metcon (Time)
3 Rounds For Time:
400 Meter Run
20 DB Strict Press 35/20 (Alternating)
15 Burpees over DB
BURN: Metcon (Time)
3 Rounds For Time:
500 Meter Row
20 DB Strict Press (Alternating)
15 Burpees
After Party
Gymnastics Conditioning
Gymnastic Conditioning
For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups