MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Single Unders
Cossack Squats
Moderate Row
Single Unders
Pausing Air Squats (3 Seconds in Bottom)
Faster Row
Single Unders
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Front Squat (Build to a heavy pausing front squat complex)
3 seconds in the bottom of the first rep
There is no pause on the second rep
1 Pausing Front Squat + 1 Front Squat
Metcon
COMP: Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
FIT: Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
60 Single Unders
7 Front Squats (115/75)
BURN: Metcon (Time)
On the 4:00 x 5 Rounds:
15 Calorie Row
60 Single Unders
15 Goblet Squats