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