MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
2 Rounds
40 Seconds On / 20 Seconds Off:
Station 1: Row
Station 2: Front Plank Hold
Station 3: Glute Bridge Walkouts
Station 4: Banded Good Mornings
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)
Banded Hamstring Stretch: 1 Minute
Banded Pike Stretch: 1 Minute
Weightlifting
Front Squat (Squat Waves)
On the Minute x 9:
Set 1: 1 Front Squat @ 81%
Set 2: 1 Front Squat @ 84%
Set 3: 1 Front Squat @ 87%
Set 4: 1 Front Squat @ 84%
Set 5: 1 Front Squat @ 87%
Set 6: 1 Front Squat @ 90%
Set 7: 1 Front Squat @ 87%
Set 8: 1 Front Squat @ 90%
Set 9: 1 Front Squat @ 93%
Metcon
COMP: Metcon (Time)
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
600 Meter Run
FIT: Metcon (Time)
For Time:
1,500 Meter Row
30 Deadlifts (155/105)
600 Meter Run
BURN: Metcon (Time)
For Time:
3 Rounds
500 Meter Row
15 DB Deadlifts
200 Meter Run