MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
30 Seconds
Samson Stretch
Plate Hops
Air Squats
Plate Lateral Squats
Spiderman Stretch
Plate Counterbalance Squats
Glute Bridges
Plate Ground to Overhead
Inchworm to Push-up
Plate Hand Walk Overs
Push-up to Down Dog
Plate Overhead Reverse Lunges
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)
Front Rack Stretch: 45 Seconds
Pigeon Pose: 45 Seconds Each Side
Weightlifting
1 Power Clean + 1 Front Squat + 1 Push Jerk (Build to a heavy complex)
1 Power Clean
1 Front Squat
1 Push Jerk
Metcon
COMP: Metcon (3 Rounds for reps)
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)
1 “Macho Man” complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
The weights will increase with each round
1st Round: Lighter weight (1 Round Every :30 Seconds)
2nd Round: Moderate weight (1 Round Every :45 Seconds)
3rd Round: Moderately Heavy weight (1 Round Every Minute)
FIT: Metcon (3 Rounds for reps)
AMRAP 3:
Macho Man (95/65)
Rest 3 Minutes
AMRAP 3:
Macho Man (115/75)
Rest 3 Minutes
AMRAP 3:
Macho Man (135/85)
BURN: Metcon (3 Rounds for reps)
AMRAP 3
3 Med Ball Cleans
3 Med Ball Squats
3 Med Ball G2OH
Rest 3 Minutes
AMRAP 3
3 Med Ball Cleans
3 Med Ball Squats
3 Med Ball G2OH
Rest 3 Minutes
AMRAP 3
3 Med Ball Cleans
3 Med Ball Squats
3 Med Ball G2OH
1st Rd. 10 lb.
2nd Rd. 14 lb.
3rd Rd. 20 lb.