MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Row Warmup
1 Minute Easy
1 Minute Easy-Moderate
1 Minute Moderate
30 Seconds
Planks arms extended
Hollow Hold
Arch Hold
Bird Dogs
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Stamina Squats: 1 Front + 3 Back (EMOM X 10)
1 Front Squat
3 Back Squats
Barbell Loaded at 65% of 1RM Front Squat
Metcon
Metcon (Time)
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
600/500 Meter Row
A new round starts every 10 minutes
You’ll complete the 5 listed movements for time and rest whatever time remains in your 10 minute window
Your score is the slowest of the three rounds
Cap the rounds at 9 minutes to ensure we have at least 1 minute of rest
At Home
EQUIP: Metcon (AMRAP – Rounds and Reps)
WARM-UP:
:30 Seconds
Single Unders
Plank with arms extended
Higher Single Unders
Hollow Hold
Double Under Attempts
Arch Hold
Slow Air Squats
Warmup
AMRAP 20:
40 Air Squats
20 Push-ups
10 Reverse Burpees
*Every 2 Minutes (Starting at 0:00): 40 Double Unders or 80 Singles
https://youtu.be/Uq7Qx92HnEE
STIMULUS
Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 double unders
With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, push-ups, and reverse burpees
When the clock hits the next 2-minute interval, you’ll complete 40 more double unders before picking up where you left off
Your score is total rounds and reps completed at the end of 20 minutes
The double under reps do not count towards your score
SUBS FOR PUSH-UPS
Knee Push-ups
Push-ups from a box or countertop
NONE: Metcon (AMRAP – Rounds and Reps)
WARM-UP:
:30 Seconds
Jumping Jacks
Plank with arms extended
Jumping Jacks
Hollow Hold
Jumping Jacks
Arch Hold
Slow Air Squats
AMRAP 20:
40 Air Squats
20 Push-ups
10 Reverse Burpees
*Every 2 Minutes (Starting at 0): 40 Line Hops
STIMULUS:
Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 line hops
Over and back = 1 rep on the line hops
With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, push-ups, and reverse burpees
When the clock hits the next 2-minute interval, you’ll complete 40 more line hops before picking up where you left off
Your score is total rounds and reps completed at the end of 20 minutes
The line hop reps do not count towards your score
SUBS FOR PUSH-UPS
Knee Push-ups
Push-ups from a box or countertop