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)