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