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