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