MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

60 Seconds

Easy Bike

Wall Sit

Spiderman Stretch

45 Seconds

Moderate Bike

Glute Bridge Walkouts

Box Step-ups (Facing Box)

30 Seconds

Faster Bike

Single-Leg Glute Bridges (30 Seconds Each)

Lateral Box Step Overs

Warmup Performed to 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)

Couch Stretch: 1 Minute Each Side

Weightlifting

Metcon (6 Rounds for weight)

On the 1:30 x 6 Sets:

Set 1: 11 Deadlifts + 11 Push Jerks

Set 2: 11 Deadlifts + 9 Push Jerks

Set 3: 11 Deadlifts + 7 Push Jerks

Set 4: 11 Deadlifts + 5 Push Jerks

Set 5: 11 Deadlifts + 3 Push Jerks

Set 6: 11 Deadlifts + 1 Push Jerk
Start your first set between 40-50% of your 1RM Push Jerk

The goal is to gradually increase weight as the overhead reps decrease

Change the weight as you go

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Assault Bike

30 Dumbbell Cleans (55/35)

30 Box Jump Overs (24″/20″)

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Assault Bike

30 Dumbbell Cleans (35/20)

30 Box Jump Overs (20″)

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Calorie Assault Bike

20 Dumbbell Cleans

20 Box Jumps

20 DB Deadlifts