MobTown CrossFit – CrossFit


Warm-up (No Measure)

Warmup Run

400 Meter Easy Run

30 Seconds

Inchworm to Push-up

Slow Air Squats

Hollow Hold

Inchworm to Push-ups

Air Squats with Arms Overhead

Arch Hold

Inchworm to Push-ups

Jumping Air Squats


Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Warm-up (No Measure)

Front Rack Stretch: 1 Minute

Pigeon Pose with Wrist Stretch: 1 Minute Each Side

Metcon (Time)

Two person teams

4 rounds:

200m run

20 lungesters (75/55)

30 toes to bar

40 slam balls (20/15)

Rx+ – (95/65)

35 minute time cap
Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don’t allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN complete a thruster!!!