MobTown CrossFit – CrossFit


Warm-up (No Measure)

3 Minute Bike

Minute 1: Easy

Minute 2: Moderate

Minute 3: Faster

45 Seconds Each

Upper Back Foam Roll

Banded Pass Throughs

Banded Pull Aparts

Banded Y’s

Banded Strict Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Warm-up (No Measure)

Barbell Thoracic Opener: 90 Seconds



COMP: Metcon (Weight)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Assault Bike

6 Barbell Strict Presses

*Build in Strict Press Weight*

After Party

Metcon (Distance)

On the 2:30 x 4 Rounds:

40 Double Unders

15 GHD Sit-ups

Max Distance Handstand Walk in Time Remaining