MobTown CrossFit – CrossFit


Warm-up (No Measure)

30 Seconds

Spiderman Stretch

Glute Bridges

Air Squats

Mountain Climbers

Single-Leg Glute Bridges (30 Seconds Each)

Air Squats

Frog Hops

Glute Bridge Walkouts

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Warm-up (No Measure)

Barbell Ankle Stretch: 45 Seconds

Pigeon Pose + Wrist Stretch: 45 Seconds Each Side


COMP: Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

Beast Builder

Metcon (Weight)

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean