MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Push-up Plank Hold (On Hands)
Spiderman Stretch
Banded Pass Throughs
Moderate Bike
Hollow Hold
Inchworm to Push-up
Banded Pull Aparts
Faster Bike
Alternating Bird Dogs
Push-up to Down Dog
Banded Press Downs
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
T Stretch: 30 Seconds Each Side
Banded Shoulder Stretch
Weightlifting
Bench Press (Build to a heavy set of 3)
Metcon
COMP: Metcon (AMRAP – Reps)
Tabata:
Pull-ups
Abmat Sit-ups
Push-ups
Assault Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
Score is total number of reps over all intervals
After Party
Metcon (No Measure)
Row Conditioning
3 x 40/27 Calorie Row
Rest 1:30 Between
3 x 30/21 Calorie Row
Rest 1:30 Between
3 x 18/15 Calorie Row
Rest 1:30 Between