MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
30 Seconds
Easy Bike
Samson Stretch
Squats to Medicine Ball
Kettlebell Romanian Deadlifts
Moderate Bike
Spiderman Stretch
Medicine Ball Reverse Lunges
Kettlebell Deadlifts
Faster Bike
Push-up to Down Dog
Medicine Ball Squats
Russian Kettlebell Swings
Mobility
Warm-up (No Measure)
Child’s Pose on Ball: 30 Seconds
Kettlebell Ankle Stretch: 30 Seconds Each Side
Kettlebell Squat Hold: 30 Seconds
Weightlifting
Front Squat (One and One Quarter + 1 Front Squat)
E2MOM x 5 Sets:
Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Assault Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Assault Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Assault Bike
…
Climb By 3’s Each Round
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
3 Wallballs (14/10)
3 Kettlebell Swings (35/20)
3 Calorie Assault Bike
6 Wallballs (14/10)
6 Kettlebell Swings (35/20)
6 Calorie Assault Bike
9 Wallballs (14/10)
9 Kettlebell Swings (35/20)
9 Calorie Assault Bike
…
Climb By 3’s Each Round
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
3 Wallballs
3 Kettlebell Swings
3 Calorie Assault Bike
6 Wallballs
6 Kettlebell Swings
6 Calorie Assault Bike
9 Wallballs
9 Kettlebell Swings
9 Calorie Assault Bike
…
Climb By 3’s Each Round