MobTown CrossFit – Specialty WODs
Warm-up
Warm-up (No Measure)
Buddy 1
Moderate Bike
Buddy 2
1 Round:
5 Push-up to Down Dogs
5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)
5 Barbell Strict Press & Reach
Switch Stations After Buddy Completes Full Round of 5-5-5
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
COMP: Metcon (Time)
For Time:
30/25 Calorie Assault Bike
12-9-6
HSPU
Strict Pull-ups
30/25 Calorie Assault Bike
12-9-6
HSPU
Strict Toes to Bar
30/25 Calorie Assault Bike
FIT: Metcon (Time)
For Time:
30/25 Calorie Assault Bike
12-9-6
HSPU
Pull-ups
30/25 Calorie Assault Bike
12-9-6
HSPU
Toes to Bar
30/25 Calorie Assault Bike
BURN: Metcon (Time)
For Time:
25 Calorie Assault Bike
12-9-6
Seated DB Press
Ring Rows
25 Calorie Assault Bike
12-9-6
Seated DB Press
Knees to Chest
25 Calorie Assault Bike