MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
Glute Bridge Walkouts
Air Squats
30 Seconds
Front Plank
Alternating Bird Dogs
Shoulder Taps
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
COMP: Metcon (3 Rounds for reps)
AMRAP 5:
15 Back Squats (155/105)
15 Back Squats (185/135)
Max Back Squats (225/155)
Rest 5 Minutes
AMRAP 5:
15 Bench Press (135/95)
15 Bench Press (155/105)
Max Bench Press (185/135)
Rest 5 Minutes
AMRAP 5:
15 Deadlifts (185/135)
15 Deadlifts (225/155)
Max Deadlifts (275/185)
Adjust weight according to the following:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps
FIT: Metcon (3 Rounds for reps)
AMRAP 5:
15 Back Squats (135/85)
15 Back Squats (155/105)
Max Back Squats (185/135)
Rest 5 Minutes
AMRAP 5:
15 Bench Press (115/75)
15 Bench Press (135/85)
Max Bench Press (155/95)
Rest 5 Minutes
AMRAP 5:
15 Deadlifts (155/115)
15 Deadlifts (185/135)
Max Deadlifts (225/155)
Adjust weight according to the following:
1st Bar: 7-10 Reps
2nd Bar: 5-7 Reps
3rd Bar: 3-5 Reps
Extended Work
Warm-up (No Measure)
Athlete’s Choice: Spend 10-15 minutes working on a strength component you may have missed, mobility or one or two skills that need improvement.
Mobility:
— Upper Body —
1. Puppy Pose – 1:00
2. T Stretch – 1:00/each side
3. Shoulder to Floor – 1:00/each
4. Wrist Stretches – 1:00
— Lower Body —
1. Pigeon Pose – 2:00/each
2. Butterfly – 1:30
3. Pike – 1:00
4. Straddle – 1:00
5. Kneeling Split – 1:00
6. Calf Stretch – 1:00/each
7. Couch Stretch – 2:00/each
After Party
Metcon (No Measure)
Midline
Not For Time:
50 GHD Sit-ups
50 Rower Pike-ups
50 V-ups