MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
For Quality
60 Second Bike
6 Inchworms
6 Single-Leg Glute Bridges (Each Side)
6 Push-ups
40 Second Bike
4 Inchworms
4 Single-Leg Glute Bridges (Each Side)
4 Push-ups
20 Second Bike
2 Inchworms
2 Single-Leg Glute Bridges (Each Side)
2 Push-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Deadlift (15 minutes to build to a heavy set of 2)
Touch ‘n go. No reset or regrip at the bottom.
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Each of these intervals begins with a buy-in of wallballs that only happen once.
With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees as you can
At Home
EQUIP: Metcon (Time)
WARM UP
For Quality
200 Meter Run
6 Inchworms
6 Single-Leg Glute Bridges (Each Side)
6 Push-ups
100 Meter Run
4 Inchworms
4 Single-Leg Glute Bridges (Each Side)
4 Push-ups
50 Meter Run
2 Inchworms
2 Single-Leg Glute Bridges (Each Side)
2 Push-ups
Demo video
METCON
Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees
You’ll work through the 4 stations for time and rest until the next round begins
Rounds begin on the 0-3-6-9-12-15-18
Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
Your score is the slowest of the 7 rounds
NONE: Metcon (Time)
WARM-UP
For Quality
200 Meter Run
6 Inchworms
6 Single-Leg Glute Bridges (Each Side)
6 Push-ups
100 Meter Run
4 Inchworms
4 Single-Leg Glute Bridges (Each Side)
4 Push-ups
50 Meter Run
2 Inchworms
2 Single-Leg Glute Bridges (Each Side)
2 Push-ups
METCON
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object
You’ll work through the 4 stations for time and rest until the next round begins
Rounds begin on the 0-3-6-9-12-15-18
Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
Your score is the slowest of the 7 rounds