MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
PVC Pass Throughs
PVC Straight Leg Swings (15 Seconds Each Side)
Quick Single Unders
PVC Lat Stretch
PVC Overhead Squats
Higher Single Unders
Narrower PVC Pass Throughs
Narrower PVC Overhead Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Pausing OH Squat (Build to a heavy single)
3 second pause at the bottom
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
15 Front Squats (95/65)
45 Single Unders
15 Deadlifts (95/65)
45 Single Unders
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
25 DB Front Squats
50 Single Unders
25 DB Deadlifts
50 Single Unders