MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Shuttle Runs
Walking Samson Stretch
Glute Bridges
Front Plank (On Elbows)
Moderate Shuttle Runs
Walking Spiderman Stretch
Single-Leg Glute Bridges (30 Seconds Each)
Side Plank (30 Seconds Each)
Faster Shuttle Runs
Walking Lunges
Glute Bridge Walkouts
Wall Sit (Just Below Parallel)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Back Squat (Building across 9 sets)
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%
Percentages of your 5RM Back Squat
Metcon
COMP: Metcon (Time)
4 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
200 Meter Run
FIT: Metcon (Time)
4 Rounds:
7 Deadlifts (155/105)
20 Alternating Lunges
7 Deadlifts (155/105)
200 Meter Run