MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
PVC Pass Throughs
Push-up to Down Dog
Push-up Plank Hold (On Hands)
PVC Overhead Squats
Push-up to Down Dog
Alternating Bird Dogs
PVC Overhead Squats
Push-up to Down Dog
Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Banded Shoulder Mobility
Weightlifting
Overhead Squat (EMOM x 10:)
Minutes 1-5 – 1 *Pausing OHS + 1 OHS
Minutes 6-10 – 1 OHS
*Pausing 2 seconds in the bottom
Metcon
COMP: Metcon (Time)
5 Rounds, resting 1:00 between:
12/9 Calorie Bike
9 Overhead Squats (95/65)
3 Bar Muscle-Ups
FIT: Metcon (Time)
5 Rounds, resting 1:00 between:
12/9 Calorie Bike
9 Overhead Squats (75/55)
6 Chest to Bar Pull-Ups
BURN: Metcon (Time)
5 Rounds, resting 1:00 between:
12 Calorie Bike
12 KB Goblet Squats
12 Ring Rows