MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

30 Seconds

Push-up to Down Dog

Hollow Hold

Air Squats

2 Sets

30 Seconds

Scap Pull-ups

Dumbbell Single Arm Strict Press (30 Seconds Each Side)

Dumbbell Goblet Squats

Performed with 1 Light Dumbbell

1 Set

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

200m run (each partner does a 200m)

30 Strict Pull-ups

40 Strict Dumbbell Presses (35’s/25’s)

50 Back Squats

Round 1: 155/105

Round 2: 185/135

Round 3: 205/145

Round 4: 225/155

Round 5: 245/165 (Max Reps)
Teammates 2-3 can be working while teammate 1 runs…etc.

Round 1: A weight you can cycle for 10+ reps within the workout

Round 2: A weight you can cycle for 8+ reps within the workout

Round 3: A weight you can cycle for 6+ reps within the workout

Round 4: A weight you can cycle for 4+ reps within the workout

Round 5: A weight you can cycle for 2+ reps within the workout