MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
60 Seconds
Easy Shuttle Runs
Lateral Box Step Overs
40 Seconds
Moderate Shuttle Runs
Inchworm to Push-up
30 Seconds
Faster Shuttle Runs
Box Facing Step-ups
Weightlifting
Pausing Front Squat (5 Sets of a 5 Position Pausing Front Squat)
5 Sets of 1:
5-Pause Front Squat
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Set 5: 65-75%
Metcon
COMP: Metcon (AMRAP – Reps)
4 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
Score is lowest number of shuttle runs for the 4 rounds.
FIT: Metcon (AMRAP – Reps)
4 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (20)
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
BURN: Metcon (AMRAP – Reps)
4 Rounds:
AMRAP 4:
15 Calorie Assault Bike
15 Burpees or Box Jumps
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between