MobTown CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds:

200m Run

:30 Seconds Push-up to Down Dog

:30 Seconds Russian Kettlebell Swings (Light Weight)

10 Scap Pu – Strict PU – Workout Pull-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Metcon (Time)

For Time:

1 Mile Run

50 Pull-ups

30 Squat Clean Thrusters (135/95)
The flow of the workout is designed to help you maintain intensity – as we move from a lower-body pull to an upper-body pull to primarily a total body push

We expect this piece to take around 12-20 minutes to complete

Choose a distance that takes under 9 minutes to complete


At Home

EQUIP: Metcon (Time)


Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Soldier Kicks

High Knees

Butt Kickers

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk


For Time:

3 Mile Run

Every 3 Minutes:

9 Burpees + 21 Air Squats


Going longer in today’s running focused workout

We aren’t just running – as a set of burpees and air squats will interrupt our progress every 3 minutes

Every 3 minutes, starting at 0:00 on the clock, you’ll complete 9 burpees and 21 air squats before being able to continue forward for the run

Make sure to wear a watch so you know when these 3-minute intervals arrive

This workout will likely last 30+ minutes

In order to achieve the right stimulus, let’s cap this workout at 40 minutes


These 30 total reps should take between 1:00-1:30 to complete

This gives you at least 1:30-2:00 to make progress on your runs

Reduce the reps as needed to complete the work in that amount of time



6k Row

12k Bike