200427

MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minutes For Quality:

30 Single Unders

200 Meter Row

10 PVC Pass Throughs

5 Inchworm to Push-ups

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 69% of 1RM Front Squat

Metcon

Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

HOME GYM VIDEO OVERVIEW

https://www.youtube.com/watch?v=mWPPFA1hWNw

At Home

EQUIP: Metcon (Time)

WARM-UP:

1 Minute Each

Spiderman + Reach

Samson Stretch

Push-up to Down Dog

1 Minute Each

Front Plank on Hands

Side Plank (30 Seconds Each Side)

Hollow Hold

1 Round

3 Strict Pull-ups

6 Push-ups

12 AbMat Sit-ups

24 Step Back Lunges

METCON

3 Rounds:

10 Strict Pull-ups

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 3 Minutes Between Rounds
STIMULUS

This all bodyweight workout is a twist on the benchmark “Barbara”

After completing the 7 stations, you’ll rest 3 minutes between rounds

With a fair amount of rest built in and little interference between consecutive movements, the goal is to work quickly through each round

Your score is the total time it takes to complete the 3 rounds, including rest time

NONE: Metcon (Time)