MobTown CrossFit – CrossFit


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


Warm-up (No Measure)

Pigeon Pose on Box: 1 Minute Each Side

Dumbbell Ankle Stretch: 30 Seconds Each Side


Back Squat (5-4-3-1-1-1)

Build to a heavy single over 6 reps.


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