MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
30 Seconds
Plate Lateral Squats
Glute Bridges
Hollow Hold
Air Squats
Plate Counterbalance Squats
Single-Leg Glute Bridges (30 Seconds Each)
Arch Hold
Air Squats
Plate Ground to Overhead
Glute Bridge Walkouts
Shoulder Taps
Air Squats
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)
Wrist Stretch (Fingertips Forward): 30 Seconds
Quads Foam Roll: 1 Minute Each Side
Squat Hold: 1 Minute
Lats Foam Roll: 1 Minute Each Side
Child’s Pose (Hands on Foam Roller): 1 Minute
Wrist Stretch (Fingertips Away): 30 Seconds
Weightlifting
Front Squat
On the 1:30 x 7 Sets:
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%
*Percentages Based On 1RM Front Squat
Metcon
COMP: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
FIT: Metcon (Time)
21-15-9:
Thrusters (75/55)
Pull-ups
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 6
15 Med Ball Cleans
30 Jumping Pull-ups