MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

40 Seconds Push-up to Down Dog

40 Seconds Slow Air Squats

40 Seconds Hold Variations

Holds:

Round 1: Front Plank

Round 2: Hollow Hold

Round 3: Arch Hold

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (55’s/35’s)

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (14/10)

100 Meter Farmers Carry (35’s/20’s)

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 AbMat Sit-ups

20 Med Ball Thrusters

100 Meter Farmers Carry

After Party

Metcon (No Measure)

3×10 – Dumbbell Bulgarian Split Squats (each side)

3×15 – Barbell Good Mornings

3×20 – Weighted AbMat Sit-Ups

Complete all (3) sets at the movement before continuing to the next. Rest as needed between, keeping it to 2:00 or less.

Back Squat (10-8-6-4-2 Reps – Ascending percentages with each:)

E3MOM Increase ~5% each set