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