MobTown CrossFit – CrossFit
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
Mobility
Warm-up (No Measure)
Child’s Pose: 1 Minute
Wrist Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Metcon
COMP: Metcon (Time)
For Time:
Buy-In: 50/35 Calorie Assault Bike
21-15-9
Shoulder to Overhead (135/95)
Pull-ups
Cash-Out: 50/35 Calorie Assault BikeFor Time:
FIT: Metcon (Time)
For Time:
Buy-In: 50/35 Calorie Assault Bike
21-15-9
Shoulder to Overhead (115/75)
Pull-ups
Cash-Out: 50/35 Calorie Assault Bike
BURN: Metcon (Time)
For Time:
Buy-In: 35 Calorie Assault Bike
21-15-9
DB Hang Clean & Jerk
Ring Rows
Cash-Out: 35 Calorie Assault Bike