MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
60 Seconds
Easy Bike or Row
Single Unders
Glute Bridges
45 Seconds
Moderate Bike or Row
High Single Unders
Single Leg Glute Bridges (Each Side)
30 Seconds
Fast Bike or Row
Fast Single Unders
Glute Bridge Walkouts*
*From a Glute Bridge, Walk Each Foot 4 Steps Out and 4 Steps In
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
COMP: Metcon (Weight)
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
Athletes will build in deadlift weight across the five rounds
The aim is to choose heavy weights, but loads that you can complete unbroken every time
The score today is the heaviest weight lifted
FIT: Metcon (Weight)
On the 4:00 x 5 Rounds:
25/20 Calorie Row
75 Single Unders
5 Deadlifts
*Build in Deadlift Weight*
Athletes will build in deadlift weight across the five rounds
The aim is to choose heavy weights, but loads that you can complete unbroken every time
The score today is the heaviest weight lifted
Extended Work
Warm-up (No Measure)
Athlete’s Choice: Spend 10-15 minutes working on a strength component you may have missed, mobility or one or two skills that need improvement.
Mobility:
— Upper Body —
1. Puppy Pose – 1:00
2. T Stretch – 1:00/each side
3. Shoulder to Floor – 1:00/each
4. Wrist Stretches – 1:00
— Lower Body —
1. Pigeon Pose – 2:00/each
2. Butterfly – 1:30
3. Pike – 1:00
4. Straddle – 1:00
5. Kneeling Split – 1:00
6. Calf Stretch – 1:00/each
7. Couch Stretch – 2:00/each