MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Row Warmup
40 Seconds @ 22 Strokes Per Minute
40 Seconds @ 24 Strokes Per Minute
40 Seconds @ 26 Strokes Per Minute
30 Seconds Each
Push-up Plank Hold (Top)
Active Spidermans
Alternating Shoulder Taps
Active Twisted Cross
Inchworm to Push-up
Hollow Hold
Push-up Plank Hold (Bottom)
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
Mobility
Warm-up (No Measure)
Pigeon Pose: 1 Minute Each Side
Weightlifting
Back Squat
Set #1 (On the 0:00) – 5 Reps @ 80%
Set #2 (On the 2:00)- 4 Reps @ 87%
Set #3 (On the 4:00) – 3 Reps @ 94%
Set #4 (On the 6:00) – 2 Reps @ 98%
Set #5 (On the 8:00) – 1 Rep @ 102%
Set #6 (On the 10:00) – 1 Rep @ 105%
Set #7 (On the 12:00) – 1 Rep
Set #8 (On the 14:00) – 1 Rep
Set #9 (On the 16:00) – 1 Rep
Sets 1-9 completed “On the 2:00”
*Percentages based on 5RM Back Squat
Metcon
COMP: Metcon (Time)
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row
After Party
Metcon (No Measure)
3 Giant Sets:
10 Supinated Grip Ring Rows
20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)
:30 Second Banded Glute Bridge Hold