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