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

https://youtu.be/MtnTOSd1tng

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