MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
40 Seconds
Easy Row
Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side)
Moderate Row
Single Dumbbell Kneeling Strict Press (20 Seconds Each Side)
Faster Row
Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side)
Performed with a Single Light Dumbbell
30 Seconds Each
Push-up to Down Dog
Alternating Box Step-ups
Mountain Climbers
Lateral Box Step-ups (30 Seconds Each Side)
Frog Hops
Performed with Low Box
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)
Child’s Pose on Box: 1 Minute
Wrist Stretches on Box: 30 Seconds Each Direction
Weightlifting
Metcon (7 Rounds for reps)
EMOM X 7
Thrusters
Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85
Within each minute, you’ll complete one single unbroken set at the listed weight
Once the bar hits the ground, rest until the next minute begins
Choose your weights based on the following:
1st Barbell: 21+ reps unbroken when fresh
2nd Barbell: 15+ reps unbroken when fresh
3rd Barbell: 9+ reps unbroken when fresh
Metcon
COMP: Metcon (Time)
2 Rounds:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Box: 24/20
Dumbbell: 55/35
FIT: Metcon (Time)
2 Rounds:
20 Push Presses (95/65)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row
Box: 20
Dumbbell: 35/20
BURN: Metcon (Time)
2 Rounds:
10 DB Push Presses (Alternate every 5)
20 Single Dumbbell Box Step-ups
30 Burpees
40 Calorie Row