MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Minute 1: 45 Seconds Easy Row
Minute 2: 45 Seconds Below
Minute 3: 45 Seconds Active Spiderman + Hamstring Stretch
45 Seconds of Work + 15 Seconds For Transition to Next Station
Round 1: Air Squats
Round 2: Glute Bridges
Round 3: Glute Bridge Walkouts
Mobility
Warm-up (No Measure)
Couch Stretch: 90 Seconds Each Side
Metcon
COMP: Metcon (Time)
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Med Ball Run (20/14)
FIT: Metcon (Time)
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Med Ball Run (14/10)
BURN: Metcon (Time)
5 Rounds:
25 Air Squats
200 Meter Run
15 Calorie Row
100 Meter KB Farmer’s Carry
After Party
Warm-up (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2 : 12 Toes to Bar
Minute 3: 16 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Assault Bike
Switch Arms Every 8 Reps on Single Arm Dumbbell Hang Clean and Jerks