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