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
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