MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets
30 Seconds Assault Bike
30 Seconds Single Unders
Increasing Intensity & Height with Each Round
Glute Bridge Sequence
40 Seconds Each:
Glute Bridges
Single Leg Glute Bridges (40s Each Side)
Glute Bridge Walkouts
Slow 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 Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Weightlifting
Push Press (E2MOM x 4, 6 reps)
Suggested rep scheme:
From the rack…
Weight should be between 90-100% of your 10RM Push Press from last week
Keep the weight the same for all 4 sets across
The 6 reps are designed to be completed unbroken on each set
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (155/105)
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
90 Single Unders
21/15 Calorie Assault Bike
15 Front Squats (115/75)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
90 Single Unders
21/15 Calorie Assault Bike
20 DB Front Squats
After Party
Metcon (No Measure)
4 Giant Sets:
16 Weighted Sit-ups
12 Barbell Romanian Deadlifts
8 Pausing Barbell Rows (2 Seconds on Chest)
Rest 2 Minutes Between Sets