MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8 Minutes For Quality:
10 Air Squats
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
Metcon
Metcon (AMRAP – Reps)
“STRONGMAN STYLE”
2 Rounds:
2 Minute Bench Press (115/85)
2 Minute Pull-ups
2 Minute Calorie Row
2 Minute Power Cleans (115/85)
2 Minute Weighted KB Lunge (53/35)
Rest :30 Between Stations
Score is total reps over both rounds
HOME GYM VIDEO OVERVIEW
https://www.youtube.com/watch?v=FrSXYJeGYSc
At Home
EQUIP: Metcon (Time)
WARMUP
60-45-30 Seconds
Alternating Bird Dogs
Shoulders Taps
Glute Bridge Walkouts
Flutter Kicks
High Knee Run (In Place)
METCON
4 Rounds:
30 Dumbbell Swings
30′ Single Dumbbell Overhead Carry (Left)
30 Sit-ups
30′ Single Dumbbell Overhead Carry (Right)
This four-round workout includes three movements that will challenge the core, grip, posterior chain, and breathing
We expect this piece to take around 12-16 minutes to complete
NONE: Metcon (Time)
WARMUP
60-45-30 Seconds
Alternating Bird Dogs
Shoulders Taps
Glute Bridge Walkouts
Flutter Kicks
High Knee Run (In Place)
METCON
4 Rounds:
30 Odd Object Swings
30′ Odd Object Overhead Carry (Left)
30 Sit-ups
30′ Odd Object Overhead Carry (Right)
This four-round workout includes three movements that will challenge the core, grip, posterior chain, and breathing
We expect this piece to take around 12-16 minutes to complete