MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Spiderman Stretch
Medicine Ball Deadlifts
Single Unders
Push-up to Down Dog
Air Squats to Medicine Ball
Single Unders
Inchworm to Push-ups
Medicine Ball G2OH
Single Unders
Mountain Climbers
Medicine Ball 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 Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)
Barbell Ankle Stretch: 1 Minute
Weightlifting
Back Squat (Squat Waves)
Percentages based on 5RM
Set 1: 6 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 85%
2 Minutes Rest
Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 85%
Set 6: 2 Reps @ 90%
2 Minutes Rest
Set 7: 6 Reps @ 85%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 95%
Metcon
COMP: Metcon (Time)
For Time:
50 Double Unders, 30 Burpees
50 Double Unders, 30 Wallballs (20/14)
50 Double Unders, 30 Deadlifts (225/155)
50 Double Unders, 30 Wallballs (20/14)
50 Double Unders, 30 Burpees
FIT: Metcon (Time)
For Time:
75 Single Unders, 30 Burpees
75 Single Unders, 30 Wallballs (20/10) 9 ft. target
75 Single Unders, 30 Deadlifts (155/105)
75 Single Unders, 30 Wallballs (20/10) 9 ft. target
75 Single Unders, 30 Burpees
BURN: Metcon (Time)
For Time:
50 Mountain Climbers, 30 Burpees
50 Mountain Climbers, 30 Wallballs (14/10) 9 ft. target
50 Mountain Climbers, 30 KB Deadlifts (53/35)
50 Mountain Climbers, 30 Wallballs (14/10) 9 ft. target
50 Mountain Climbers, 30 Burpees