MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
PVC Straight Leg Swings (15 Seconds Each Side)
PVC Around the Worlds (15 Seconds Each Direction)
PVC Cuban Presses
PVC Lat Stretch
PVC Pass Throughs
PVC Overhead Squats
PVC Sotts Press
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
3 Rounds For Time: (30 Minute Time Cap):
25 Power Snatches (75/55)
10 Power Clean and Jerks*
1,000 Meter Row
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135
1st Bar: A light-moderate weight that you could complete in sets of 1-5 within the workout
2nd Bar: A moderate weight that you could complete in sets of 1-3 within the workout
3rd Bar: A moderately heavy weight that will be completed as singles during the workout
At Home
EQUIP: Metcon (6 Rounds for time)
WARM-UP
3 Sets
1 Minute Jog In Place
10 DB Swings ( eye level)
15 AbMat Sit-ups
20 Air Squats
METCON
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
STIMULUS
6 intervals total, starting every 5:00
Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
Goal here is to be consistent across all 6 rounds
NONE: Metcon (6 Rounds for time)
WARM-UP
3 Sets
1 Minute Jog In Place
5 Push-ups
10 V-ups
15 Air Squats
METCON
On the 5:00 x 6 Rounds:
Wearing Back Pack:
15 Pushups
15m Walking Lunge
400m Run
STIMULUS
6 intervals total, starting every 5:00
Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00
Goal here is to be consistent across all 6 rounds