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