MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500 Meter Row, then;
30 Seconds Each
Spiderman Stretch
Side Plank (30 Seconds Each Side)
Mountain Climbers
Flutter Kicks
Frog Hops
Shoulder Taps
Mobility
Warm-up (No Measure)
Couch Stretch: 1 Minute Each Side
Pec Stretch: 30 Seconds Each Side
Metcon
COMP: Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
FIT: Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Knees to Chest
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
BURN: Metcon (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Ring Rows
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Rig
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
30 Jumping Pull-ups
After Party
Metcon (No Measure)
0:00-5:00
3 Deficit Strict Handstand Push-ups
:15 Second Hanging L-Sit
5:00- 10:00
3 Deadstop Handstand Push-ups (1 Second Pause on Floor)
6 Strict Toes to Bar
10:00- 15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:15 Seconds Freestanding Handstand or Handstand Floater Practice