MobTown CrossFit – CrossFit


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


Warm-up (No Measure)

T Stretch: 30 Seconds Each Side

Banded Shoulder Stretch


Bench Press (Build to a heavy set of 3)


COMP: Metcon (AMRAP – Reps)



Abmat Sit-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