MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Medicine Ball Deadlifts
Box Step-ups
Moderate Row
Squat to Medicine Ball
Lateral Box Step-Overs
Faster Row
Medicine Ball G2OH
Box Jump with Step Down
*All Performed To Lowest Box Setting
Single Dumbbell Warmup
Each Side With Lighter Weight:
5 Romanian Deadlifts
5 Russian Dumbbell Swings
5 Waiter Squats
5 Strict Press & Reach
5 Front Rack Reverse Lunges
Mobility
Warm-up (No Measure)
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
Child’s Pose on Box: 1 Minute
Weightlifting
Bench Press (E2MOM X 4 Bodyweight Bench Press)
Score is round with fewest reps
Weight should be something you can bench for at least 5 reps when fresh.
Metcon
COMP: Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single-Arm Dumbbell Snatches (55/35)
1 Minute Box Jumps (24/20)
1 Minute Single-Arm Dumbbell Hang Clean and Jerks (55/35)
1 Minute Calorie Row
1 Minute Rest