MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders

Push-up to Down Dog

Single Unders

Inchworm to Push-up

Single Unders

Active Divebombers

Modified Barbell Warmup

30 Seconds Each

Good Mornings

Strict Press & Reach

Romanian Deadlifts

Strict Press & Reach

Deadlifts

Strict Press & Reach

Weightlifting

Deadlift (Build to a heavy set of 5)

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups with Feet on Box

9 Deadlifts (185/125)

45 Single Unders

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 DB Strict Press

9 DB Deadlifts

30 Mountain Climbers