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