MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Glute Bridges

Lateral Box Step-ups (30s Each Leg)

40 Seconds

Moderate Bike

Single Leg Glute Bridges (20s Each Leg)

Box Facing Step-ups

30 Seconds

Faster Bike

Glute Bridge Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Pausing Back Squat + Back Squat

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat

Metcon

Metcon (Time)

3 Rounds For Time:

30 Slamballs (20/15)

20/14 Calorie Assault Bike

10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 55/35

Box: 24/20
Use a single dumbbell for the box step-ups

Hold the dumbbell however is most comfortable

Alternate legs every rep for a total of 20

Choose a weight here that you won’t have to break at all during the workout

Metcon (Time)

3 Rounds For Time:

30 Slamballs (20/15)

20/14 Calorie Assault Bike

10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 35/20

Box: 20
Use a single dumbbell for the box step-ups

Hold the dumbbell however is most comfortable

Alternate legs every rep for a total of 20

Choose a weight here that you won’t have to break at all during the workout