MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warmup
1 Minute Row (Easy)
1 Minute Squats to Medicine Ball
45 Seconds Row (Moderate)
45 Seconds Medicine Ball G2OH
30 Seconds Row (Faster)
30 Seconds Squats with Medicine Ball
Dumbbell Warmup & Stretch
20 Seconds:
Single Arm Dumbbell Overhead Hold (Each Side)
Inchworm to Push-ups
Single Arm Dumbbell Strict Press (Each Side)
Inchworm to Push-ups
Single Arm Dumbbell Push Press (Each Side)
Mobility
Warm-up (No Measure)
Dumbbell Squat Hold: 1 Minute
Child’s Pose on Medicine Ball: 1 Minute
Weightlifting
Front Squat (On the 2:00 x 7 Sets)
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat
Metcon
COMP: Metcon (Time)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (55/35)
50 Wallballs (20/14)
Score is slowest of the 2 rounds
FIT: Metcon (Time)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (35/20)
50 Wallballs (14/10)
BURN: Metcon (AMRAP – Reps)
AMRAP 20:
250 Meter Row
10 Dumbbell Power Snatches
15 Wallballs