MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
30 Seconds
Easy Bike
Spiderman Stretch
Sit-ups
Moderate Bike
Samson Stretch
Hollow Hold
Faster Bike
Push-up to Down Dog
Arch Hold
Box Jump Warmup
30 Lateral Hops Over Barbell
30 Seconds Box Step-ups
30 Seconds Box Jumps
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
Pigeon Pose on Box: 1 Minute Each Side
Weightlifting
Front Squat (Squat Waves)
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%
On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%
On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
Metcon
COMP: Metcon (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
FIT: Metcon (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Knees to Chest
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Knees to Chest
7 Box Jumps (24/20)
50/35 Calorie Assault Bike
3 Rounds:
7 Power Snatches (75/55)
7 Knees to Chest
7 Box Jumps (24/20)
BURN: Metcon (Time)
3 Rounds:
8 Alternating DB Snatches
8 Toes to Rig
8 Box Step-ups
30 Calorie Assault Bike
3 Rounds:
8 Alternating DB Snatches
8 Toes to Rig
8 Box Step-ups
30 Calorie Assault Bike
3 Rounds:
8 Alternating DB Snatches
8 Toes to Rig
8 Box Step-ups