MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

45 Seconds

Easy Bike

Single Unders

PVC Pass Throughs

Moderate Bike

Single Unders

PVC Lat Stretch

Faster Bike

Single Unders

PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Barbell Thoracic Opener: 2 Minutes

Metcon

COMP: Metcon (Weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight

Score is your heaviest weight

FIT: Metcon (Weight)

Every 3:00 x 6 Rounds:

15/12 Calorie Assault Bike

50 Single Unders

3 Power Snatches

Build in Power Snatch Weight

Score is your heaviest weight

BURN: Metcon (Time)

Every 3:00 x 6 Rounds:

50 Single Unders

12 Calorie Assault Bike

10 Alternating DB Power Snatches
Score your slowest round

After Party

Gymnastics Skill

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row



Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row



Continue to Add (2) Rep to Each Movement