MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 3
3 Rounds
30 Seconds Each:
Station 1: Bike (Increasing Intensity Each Round)
Station 2: Inchworms
Station 3: Shoulder Taps
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
Teams of 3:
For Time (25 Minute Cap):
50 Bench Press (115/85)
50/35 Calorie Assault Bike
50 Deadlifts (155/105)
50/35 Calorie Assault Bike
50 Bench Press (135/95)
50/35 Calorie Assault Bike
50 Deadlifts (185/135)
50/35 Calorie Assault Bike
50 Bench Press (155/105)
50/35 Calorie Assault Bike
50 Deadlifts (225/155)
50/35 Calorie Assault Bike
One athlete works at a time, with teammates splitting up reps however they see fit
Have one barbell set up for bench press and one barbell for deadlifts, changing the weights as you go
Athletes should be able to complete at least the following reps at each weight during the workout:
1st Weight: 12+ Reps
2nd Weight: 9+ Reps
3rd Weight: 6+ Reps
It is ok to have multiple bars if teammates are using different weights