MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
Warmup Run
400 Meter Easy Jog
1 Minute Each
Samson Stretch
Spiderman Stretch
Push-up to Down Dog
30 Seconds Each Side
Performed With Light Dumbbell
Single Dumbbell Deadlift
Single Dumbbell Reverse Lunges (Hold Goblet Style)
Single Dumbbell Strict Press
Single Dumbbell Goblet Squat
Metcon
COMP: Metcon (Time)
Time Cap 30 minutes
2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches
Dumbbell: 55/35
Box Step-ups: Alternate Legs Every Rep
Hang Clean and Jerks: Alternate Arms Every 5 Reps
Power Snatches: Alternate Arms Every Rep
FIT: Metcon (Time)
Time Cap 30 minutes
2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches
Dumbbell: 35/20
Box Step-ups: Alternate Legs Every Rep
Hang Clean and Jerks: Alternate Arms Every 5 Reps
Power Snatches: Alternate Arms Every Rep
BURN: Metcon (Time)
Time Cap 30 minutes
2 Rounds:
500 Meter Row
30 Box Step-Ups (20)
500 Meter Row
30 Single Dumbbell Hang Clean & Jerks
500 Meter Row
30 Single Dumbbell Power Snatches
Box Step-ups: Alternate Legs Every Rep
Hang Clean and Jerks: Alternate Arms Every 5 Reps
Power Snatches: Alternate Arms Every Rep
After Party
Metcon (No Measure)
Skill Conditioning
5 Rounds:
20 GHD Sit-ups
35 Double Unders
10 Meter Handstand Walk