MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Easy Bike
Glute Bridges
Single Arm Dumbbell Deadlift (20 Seconds Each Side)
Moderate Bike
Single Leg Glute Bridges (20 Seconds Each Side)
Single Arm Dumbbell Strict Press (20 Seconds Each Side)
Faster Bike
Slow Air Squats
Single Arm Dumbbell Front Squats (20 Seconds Each Side)
Performed with 1 Light Dumbbell
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)
Dumbbell Squat Hold: 45 Seconds
Child’s Pose on Dumbbell: 45 Seconds
Weightlifting
Back Squat (Build to a heavy set of 5)
Warmup Sets
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
…
Build to Heavy 5
Metcon
COMP: Metcon (Time)
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (55/35)
30 Single Dumbbell Goblet Squats (55/35)
30 Single Arm Dumbbell Hang Clean and Jerk (55/35)
50/35 Calorie Assault Bike
FIT: Metcon (Time)
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (35/20)
30 Single Dumbbell Goblet Squats (35/20)
30 Single Arm Dumbbell Hang Clean and Jerk (35/20)
50/35 Calorie Assault Bike
BURN : Metcon (Time)
For Time:
50/35 Calorie Row
30 Single Arm Dumbbell Hang Clean and Jerk
30 Single Dumbbell Goblet Squats
30 Single Arm Dumbbell Hang Clean and Jerk
50/35 Calorie Row