MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Single Unders
Knuckle Drags (Alternating)
AbMat Sit-ups (No Arms)
Moderate Bike
Single Unders
Active Spiderman + Hamstring Stretch
AbMat Back Extensions
Faster Bike
Single Unders
Active Samson + Hamstring Stretch
AbMat Sit-ups (With Arms)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Deadlift (Build to a heavy set of 5)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
60/45 Calorie Assault Bike
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
60/45 Calorie Assault Bike
Directly Into…
5 Deadlifts (185/105)
15 AbMat Sit-ups
40 Single Unders
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
50 Calorie Assault Bike
Directly Into…
10 DB Deadlifts
15 AbMat Sit-ups
20 Mountain Climbers
After Party
Metcon (No Measure)
Option 1: Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
Try to Hold the Same Number Across
Option 2: Handstand Walk Biathalon
For Time (10 Minute Cap):
10 – 10 Meter Handstand Walks
Every Break: 3 Muscle-ups