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