MobTown CrossFit – CrossFit

Warm-up (No Measure)

1:00 All:

Couch Stretch (each side)

Banded Shoulder Distraction

Pigeon Stretch


10 Air Squats

10 Air Squats w/Hip Circle

10 Squats w/Hip Circle and Empty Barbell

10 Squats w/o Hip Circle and w/Empty Barbell


Pausing Back Squat (10 X 1 Build to a heavy single)

1 second pause at the bottom
Aim to keep a very tight core and hit a solid “one one-thousand count at the bottom of the squat. The purpose of this variation is to eliminate the bounce out of the bottom. Focus on driving up as fast as possible. make sure that the last couple sets are very challenging!!!!


Metcon (Time)

For Time:

5 Rounds:

30 Double Unders

15 Thrusters (75/55)

Directly into…

5 Rounds:

30 Double Unders

15 Overhead Squats (75/55)