MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
To Low Box:
Alternating Box Facing Step-ups
Down Dog
Lateral Box Step-ups (30 Seconds Each Leg)
To Higher Box:
Alternating Box Facing Step-ups
Ankle Rocks on Box
Lateral Box Step-ups (30 Seconds Each Leg)
30 Seconds
Active Spidermans
Inchworms
Up Dog
Mountain Climbers
Frog Hops
Slow Burpees
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 Kettlebell: 30 Seconds
Kettlebell Ankle Stretch: 30 Seconds Each Side
Metcon
Dirty Thirty (Time)
30 Box Jumps 24/20
30 Pull-Ups
30 Kettlebell Swings 53/35
30 Front Squats 115/75
30 Toes to Bar
30 Push Presses 115/75
30 Deadlifts 115/75
30 Wallballs 20/14
30 Burpees
30 Double-Unders
Weightlifting
Metcon (AMRAP – Rounds and Reps)
Beast Builder
3:00 On
3:00 Off
3:00 On
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)
1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks
Get As Far As You Can Through the Complexes in 3 Minutes
Rest For 3 Minutes
Pick Up Where You Left Off And Get As Far as You Can in 3 More Minutes
The weight selection should feel as follows:
Bars 1-2: Light
Bars 3-4: Moderate
Bars 5-6: Heavier