MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Single Unders
Alternating Shoulder Taps
Banded Pass Throughs
Single Unders
Push-up to Down Dog
Banded Pull Aparts (Palms Down)
Single Unders
Inchworm to Push-up
Banded Pull Aparts (Palms Up)
Static Holds
Hold For Max Time in a 60 Second Window one of the following:
Ring Top Support Hold (Top of Ring Dip)
Handstand Hold on Wall
Push-up Plank Hold (On Hands)
Mobility
Warm-up (No Measure)
T Stretch: 30 Seconds Each Side
Table Top Stretch: 1 Minute
Gymnastics
In a 10:00 Minute Window
Metcon (Time)
0:00-5:00
50 Strict Handstand Push-ups
If you are unable to complete the 50 reps within the 5 minutes, record your score as 5 minutes plus number of reps short of 50.
example: 23 reps would be recorded as 5:27
Metcon (AMRAP – Reps)
7:00-10:00
Max Unbroken Strict Pull-ups
Metcon
COMP: Metcon (AMRAP – Reps)
AMRAP 12:
1 Burpee Box Jump Over
20 Double Unders
2 Burpee Box Jump Overs
20 Double Unders
3 Burpee Box Jump Overs
20 Double Unders
…
Continue to increase BBJO’s by 1 for 12 minutes:
Box: (30/24)
Score is total number of Burpee Box Jump Overs completed.
FIT: Metcon (AMRAP – Reps)
AMRAP 12:
1 Burpee Box Jump Over
30 Single Unders
2 Burpee Box Jump Overs
30 Single Unders
3 Burpee Box Jump Overs
30 Single Unders
…
Continue to increase BBJO’s by 1 for 12 minutes:
Box: (24/20)
Score is total number of Burpee Box Jump Overs completed.
BURN: Metcon (Time)
AMRAP 12:
10 Burpees
20 Mountain Climbers
After Party
Metcon (No Measure)
Row Conditioning
3 x 35/24 Calorie Row (Rest 1:30 Between)
3 x 25/18 Calorie Row (Rest 1:00 Between)
3 x 15/12 Calorie Row (Rest :30 Between)