MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

45 Seconds Squats to Medicine Ball

45 Seconds PVC Pass Throughs

45 Seconds Box Step-ups

45 Seconds PVC Overhead Squats

45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Warm-up (No Measure)

2 Rounds

45 Seconds Squats to Medicine Ball

45 Seconds PVC Pass Throughs

45 Seconds Box Step-ups

45 Seconds PVC Overhead Squats

45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

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)

Medicine Ball Thoracic Opener: 1-2 Minutes

Barbell Ankle Stretch: 1 Minute

Weightlifting

Back Squat (Tempo Squat x 5)

5 Sets:

1 Tempo Back Squat

2 Back Squats

Tempo:

5 Seconds Down

1 Second Pause

Regular Stand

Set 1: 60%

Set 2: 65%

Sets 3-5: 70%

Based off your 1RM Back Squat

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (14/10)

20 Hang Power Snatches (75/55)

20 Box Jumps (20)

20 Front Squats (75/55)

20/15 Calorie Row

BURN: Metcon (Time)

AMRAP 20:

20 Wallballs

20 Alternating DB Snatches

20 Box Step-Ups (20)

20 DB Front Squats

20/15 Calorie Row