MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Slow Air Squats
Medicine Ball Deadlifts
Moderate Bike
Active Samson
Medicine Ball Squats
Faster Bike
Active Spidermans
Medicine Ball G2OH
Mobility
Warm-up (No Measure)
Child’s Pose on Ball: 1 Minute
Dumbbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right – Left)
Weightlifting
Back Squat (Squat Waves)
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 2 Reps @ 80%
2 Minutes Rest
Set 4: 6 Reps @ 75%
Set 5: 4 Reps @ 80%
Set 6: 2 Reps @ 85%
2 Minutes Rest
Set 7: 6 Reps @ 80%
Set 8: 4 Reps @ 85%
Set 9: 2 Reps @ 90%
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (55/35)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wallballs (14/10)
40/30 Calorie Assault Bike
30 Knees To Chest
20 Dumbbell Snatches (35/20)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Wallballs (20/14)
30 Knee Ups
20 Calorie Assault Bike
10 Dumbbell Snatches