MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Single Unders

Slow Air Squats

High Single Unders

Cossack Squats

Quick Single Unders

Glute Bridges

Double Taps

Single Leg Glute Bridges

Double Under Practice

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Barbell Ankle Stretch: 1 Minute

Front Squat Hold: 1 Minute

Metcon

COMP: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders

FIT: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (75/55)

45 Single-Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (95/65)

45 Single-Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (115/85)

45 Single-Unders

BURN: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 500 Meter Row

15 Med-Ball Cleans

25 Mountain Climbers

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

15 Med-Ball Cleans

25 Mountain Climbers

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

15 Med-Ball Cleans

25 Mountain Climbers

After Party

Metcon (No Measure)

0:00 – 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 – 12:00

1 Strict Chest to Bar Pull-up + 15′ Handstand Walk

2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

12:00 – 18:00

25 Double Unders

:15 Second L-Sit on Rings (Hanging L-Sit)

5 Tempo Ring Rows