MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Plate Warmup
30 Seconds
Plate Hops
Plate Romanian Deadlifts
Plate Russian Twists
Plate Sit-up
Plate Lateral Squats
Plate Counterbalance Squats
Performed with 15/10# Plates
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)
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Gymnastics
Metcon (2 Rounds for reps)
Strict Handstand Push-ups (On the 0:00…)
For Time:
50 Strict Handstand Push-ups
5 Minute Time Cap.
Strict Pull-Ups (On the 7:00…)
1 Set:
Max Unbroken Strict Pull-ups
Metcon
COMP: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 40/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans (95/65)
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/20 Calorie Assault Bike
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders
FIT: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 600 Meter Run
Into Max Rounds
9 Power Cleans (75/55)
40 Single Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Into Max Rounds:
6 Power Cleans (95/65)
40 Single Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 200 Meter Run
Into Max Rounds:
3 Power Cleans (115/85)
40 Single Unders