MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Samson Stretch
Air Squats
45 Seconds
Moderate Bike
Spiderman Stretch
Dumbbell Goblet Squats
30 Seconds
Faster Bike
Push-up to Down Dog
Medicine Ball Squats
Mobility
Warm-up (No Measure)
Dumbbell Ankle Stretch: 45 Seconds Each Side
Dumbbell Squat Hold: 45 Seconds
Weightlifting
Back Squat (EMOM X 10)
On the Minute x 10:
1 Pausing “One and One Quarter” Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
Pause for 2 seconds in the bottom of the initial squat
Pause for 2 seconds at the top of the “one quarter” squat
Metcon
COMP: Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatch (55/35)
1 Minute Bike
1 Minute Rest
FIT: Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (14/10)
1 Minute Alternating Dumbbell Power Snatch (35/20)
1 Minute Bike
1 Minute Rest