MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Mountain Climbers
Spiderman Stretch
Romanian Deadlfits
Mountain Climbers
Spiderman Stretch
Strict Press & Reach
Mountain Climbers
Spiderman Stretch
Pausing Front/Goblet Squats
Use 1 light dumbbell for this warmup and hold with both hands for all 3 movements.
1 Minute
Dumbbell Overhead Hold (30 Seconds Each Side)
Side Plank (30 Seconds Each Side)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (55/35)
15 AbMat Sit-ups
Switch arms every 5 reps on the C&J’s
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Strict Pull-ups (w/band)
10 Single Dumbbell Hang Clean and Jerks (35/20)
15 AbMat Sit-ups
Switch arms every 5 reps on the C&J’s
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Strict Ring Rows
10 Single Dumbbell Hang Clean and Jerks
15 AbMat Sit-ups
Switch arms every 5 reps on the C&J’s
After Party
Metcon (No Measure)
Row Conditioning
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row
Pausing Front Squat plus Front Squat (Build to a moderate, but not a max effort.)
Every :90 seconds
*2 Second pause in the bottom