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