MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Push-up to Down Dog
Box Facing Step-ups
Kettlebell Romanian Deadlifts
Box Air Squats (Similar to a Wall Squat)
Lateral Box Step-ups (30 Seconds Each Side)
Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)
Spiderman Stretch
Box Facing Step-ups
Russian Kettlebell Swings
Performed with Light Kettlebell
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)
Wrist Stretch on Box: 30 Seconds Each Direction
Kettlebell Ankle Stretch: 30 Seconds Each Side
Weightlifting
Push Press (10 Rep Max)
4-6 Sets: 5-6 Reps
2-3 Attempts: 10RM
Rest as needed between sets
Metcon
COMP: Metcon (Time)
21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
FIT: Metcon (Time)
21-15-9:
Wallballs (14/10)
Pull-up
Thrusters (75/55)
Box Jumps (20)
Kettlebell Swings (35/20)
BURN: Metcon (Time)
21-15-9:
Wallballs
Ring Rows
Med Ball Cleans
Box Step-ups
Russian Kettlebell Swings