MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Rounds
30 Seconds Air Squats
30 Seconds Medicine Ball Deadlifts
30 Seconds Alternating Box Step-ups
30 Seconds Medicine Ball Strict Press
30 Seconds Row
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)
Child’s Pose on Box: 1 Minute
Squat Hold: 1 Minute
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Fight Gone Bad (W) (3 Rounds for reps)
3 Rounds:
1 Minute Wallballs (14)
1 Minute Sumo Deadlift High Pulls (55)
1 Minute Box Jumps (20″)
1 Minute Push Press (55)
1 Minute Calorie Row
1 Minute Rest
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 @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%
*Percentages based on 1RM Front Squat