MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike or Row
Spiderman Stretch
Moderate Bike or Row
Samson Stretch
Faster Bike or Row
Slow Air Squats
30 Seconds
Dumbbell Romanian Deadlifts
Wall Sit
Dumbbell Front Rack Reverse Lunges (Alternating Legs)
Front Plank
Dumbbell Pausing Front Squats (2 Seconds in Bottom)
Mountain Climbers
Performed with Light Set of Dumbbells
Mobility
Warm-up (No Measure)
Pigeon Pose on Box: 1 Minute Each Side
Dumbbell Ankle Stretch: 30 Seconds Each Side
Weightlifting
Back Squat (5-4-3-1-1-1)
Build to a heavy single over 6 reps.
Metcon
COMP: Metcon (Calories)
20 Minute Assault Bike
On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
10 Meter Double Dumbbell Front Rack Walking Lunge (55/35)
Max Calories in remaining time within each 4-minute window. Your score today is total calories accumulated on the Assault Bike in 20 minutes (keep the monitor running the whole workout)
FIT: Metcon (Time)
On the 4:00 x 5 Rounds:
10 Pull-ups
10 Box Jump Overs (24/20)
10 Dumbbell Front Squats (35/20)
15/12 Calorie Row
Score is slowest round
BURN: Metcon (Time)
On the 4:00 x 5 Rounds:
10 Ring Rows
10 Box Step-ups
15 Dumbbell Front Squats
15 Calorie Row
Score is slowest round