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