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