MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Box Step-ups

Slamball Foot Taps

Samson Stretch

Lateral Box Step-ups (30 Seconds Each Leg)

Slamball Deadlifts

Spiderman Stretch

Box Step Overs (Lateral or Facing Box)

Slamball Strict Press

Inchworm to Push-up

*Performed at Low Box Height

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 on Box: 1 Minute

Ankle Stretch on Box: 45 Seconds Each Side

Weightlifting

Pausing Push Jerk (Build to a heavy set of 2 Pausing Push Jerks)

2 Second Pause in Dip & Catch

Metcon

COMP: Metcon (Weight)

On the 3:00 x 5 Rounds:

15 Slamballs (20/15)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk
Score is you heaviest weight lifted for an unbroken set of 5

Push Jerks will come from the floor

Rounds begin on the 0:00 – 3:00 – 6:00 – 9:00 – 12:00

FIT: Metcon (Weight)

On the 3:00 x 5 Rounds:

15 Slamballs (15)

10 Box Jump Overs (20)

5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk
Score is you heaviest weight lifted for an unbroken set of 5

Push Jerks will come from the floor

Rounds begin on the 0:00 – 3:00 – 6:00 – 9:00 – 12:00

BURN: Metcon (5 Rounds for reps)

On the 3:00 x 5 Rounds; 2 minutes on 1 minute rest

15 Slamballs

10 Box Step-ups

Max DB Clean & Jerks
Rounds begin on the 0:00 – 3:00 – 6:00 – 9:00 – 12:00