MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

30 Seconds Each

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Bar Facing Burpees

10 Hang Power Cleans (135/95)

5 Bar Facing Burpees

10 Push Jerks (135/95)
In this short AMRAP workout, choose a moderate weight on the barbell that allows you to complete 5+ rounds, or a round at least every 2 minutes

Your score is total rounds and reps completed at the end of 10 minutes

Use one barbell weight for both movements, choosing it based on whatever movement is more difficult for you

This is ideally a weight that allows you to complete the hang power cleans in 1-2 sets each round and the push jerks unbroken

At Home

EQUIP: Metcon (Time)

WARM-UP

8 Minutes Straight

1 Minute Shuttle Runs

1 Minute Glute Bridges

1 Minute Shuttle Runs

1 Minute Hollow Rocks

1 Minute Shuttle Runs

1 Minute Glute Bridge Walkouts

1 Minute Shuttle Runs

1 Minute Sit-Ups

Warm up and workout demo

https://youtu.be/AnmJVqm-kl4

For Time:

20 Strict Pull-ups

400 Meter Run

40 Double Dumbbell Power Cleans

800 Meter Run

40 Double Dumbbell Push Jerks

400 Meter Run

20 Strict Pull-ups
In this chipper style workout, we’ll alternate between running and either dumbbell movements or strict pull-ups

We expect this workout to be on the longer side, taking around 18-25 minutes to complete

NONE: Metcon (Time)

WARM-UP

8 Minutes Straight

1 Minute line-Hops

1 Minute Glute Bridges

1 Minute line-hops

1 Minute Hollow Rocks

1 Minute line-hops

1 Minute Glute Bridge Walkouts

1 Minute line-hops

1 Minute Sit-Ups

METCON

For Time:

40 Odd Object Rows

400 Meter Run

40 Odd Object Ground to Shoulder

800 Meter Run

40 Odd Object Shoulder to Overhead

400 Meter Run

40 Odd Object Rows
We expect this workout to be on the longer side, taking around 18-25 minutes to complete