MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Spiderman Stretch
Single Arm Dumbbell Strict Press (30 Seconds Each Side)
Moderate Bike
Push-up to Down Dog
Single-Arm Dumbbell Row (30 Seconds Each Side)
Faster Bike
Inchworm to Push-up
Single Dumbbell Goblet Reverse Lunges
Body Positions
30-20 and 10 seconds:
Hollow Hold
Arch Hold
Front Plank on Hands
Warmup Performed With Single Light Dumbbell
Mobility
Warm-up (No Measure)
Couch Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
Gymnastics
Metcon (No Measure)
Minutes 0-5:
3 Negative Strict Handstand Push-ups
5 Strict Toes to Bar
Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up
Minutes 10-15:
5 Strict Dips
5 Pausing Ring Rows
SUBSTITUTIONS
Negative Strict Handstand Push-ups
Reduce Reps
Feet on Box or Bench
Negative Double Dumbbell Strict Press
Strict Toes to Bar
Reduce Reps
Feet as High as Possible (Without Swinging)
Wall Walk
Legs as High as Comfortable
Gymnastic Complex
Banded Pull-ups & Muscle-ups
Jumping Pull-ups & Muscle-ups
Strict Ring Dips
Reduce Reps
Banded Strict Ring Dips
Jumping Negative Ring Dips (Jump to Lockout &
Slowly Lower Down)
Metcon
COMP: Metcon (Time)
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (55/35)
21/15 Calorie Assault Bike
FIT: Metcon (Time)
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (35/25)
21/15 Calorie Assault Bike
BURN: Metcon (Time)
3 Rounds:
12 Burpees
21 Ring Rows
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches
21/15 Calorie Assault Bike