MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

High Hops in Front of Box

Child’s Pose on Box

Moderate Row

Box Step-ups

Box Supported Ankle Stretch

Faster Row

Box Jump with Step Down

Front Rack Stretch on Box

Modified Barbell Warmup

5 Sumo Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Sumo Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Barbell Internal Rotation: 1 Minute Each Side

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

FIT: Metcon (3 Rounds for reps)

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps (20″)

1 Minute Push Press (75/55)

1 Minute Calorie Row

1 Minute Rest

BURN: Metcon (AMRAP – Reps)

3 Rounds Each:

:30 Wallballs, :30 Rest

1 Minute Rest

:30 KB SDHP, :30 Rest

1 Minute Rest

:30 Box Jumps, :30 Rest

1 Minute Rest

:30 DB Push Press, :30 Rest

1 Minute Rest

:30 Shuttle Run, :30 Rest

After Party

Warm-up (No Measure)

5 Sets:

5 Strict TTB

:10s TTB Static Hold (at top)

:10s Negative

Rest as needed between sets.

This complex does not need to be completed unbroken